04.18.2017

WOD

Apr 17

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

5 Jumping Ring Dip

5 Muscle Up Transitions from Floor

5 Kip Swing

15 PVC OHS

50 Singles

Workout

Metcon (Time)

FT: Air Squats, Muscle-ups,

For time:

25 Air Squats

8 Ring Muscle-ups

50 Air Squats

10 Ring Muscle-ups

75 Air Squats

12 Ring Muscle-ups

(Goal: 10 Minutes)

Cool Down

Warm-up (No Measure)

3 Sets

10 Lateral Raise

10 Front Raise

-rest as needed between