04/21/2018 - Sweat Panda CrossFit

04/21/2018

WOD

Apr 20

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

200m jog

10 Box step up

10 Banded good mornings

10 Mountain climbers (each leg)

10 Thoracic high fives (each arm)

10 Headstand to push-up

High knees one length

Butt Kickers one length

10 Back leg swing (each leg)

5 Inchworm

Metcon

Metcon (Time)

Accumulate Reps.

One Partner works while the other runs 200m. Switch when partner returns.

— Run 400 meters together

— 50 box jump overs, (24/20)

— 50 DB deadlifts

— 50 wall-ball shots (20/14)

— 50 Ring Dips or Box Dips

— 50 wall-ball shots (20/14)

— 50 DB deadlifts

— 50 box jump overs, (24/20)

— Run 400m together

Cool Down

Warm-up (No Measure)

THE WALK AROUND

Smash Heel cord and calf on KB

— :90 sec/side

Roll/Smash Hammies and Quads