04.26.2017

WOD

Apr 25

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

– 10 spiderman stretch

– 10 squat + box step up on each leg

– Jog or Row 200 meters

– 5 roll over v sit

– 3 wall walk

Metcon

Metcon (Time)

4 RFT: 400 m and Dumbbell Thrusters

4 rounds for time of:

Run, 400 m

10 Dumbbell Thrusters, 45/25 lbs

Cool Down

Warm-up (No Measure)

3-5 min Double Under Practice

OR

10-20-30-40-50-40-30-20-10

Unbroken Double Unders