04.22.2017

WOD

Apr 21

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS:

10 Forward/back jumping jacks

10 One arm kettlebell swing (each arm)

10 Arm circles

10 Ring out the towel (each side)

10 Pogo jumps

10 Arms (over and back)

Metcon

A: Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

10 Grasshoppers

5 Burpee Over Bar

REST 5 MINUTES

B: Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

200m row

15 Russian KB swings (53/24)

One Partner works at a time

Cool Down

Warm-up (No Measure)

Open your hips: 2 minutes each leg (4 minutes total)

Hamstrings and lower back: 2 minutes