04.29.2017

WOD

Apr 28

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

1 minute row (men shoot for 30 calories, women shoot for 20 calories)

Then:

2 ROUNDS

9 Medicine ball push-up

9 Roll to candlestick

9 Mountain climbers (each leg)

30 seconds Hollow body hold on bar

9 Fire hydrant circles (each side)

9 Ring out the towel (each side)

9 Band dislocations

Metcon

Metcon (Time)

400m Run Together

100 See-saw Back Squats (135/95)

75 See-saw Burpees

50 See-saw Pull-ups

25 In-unison Wallball

400m Run Together

Cool Down

Warm-up (No Measure)

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

Banded hip opener: 2 minutes