05.08.2017

WOD

May 07

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

Row 250m

20 band good morning

10 roll-over v-sit

20 Mountain climbers

10 Dive bomber

Weightlifting

Clean (1-1-1-1-1)

Heaviest weight each set (no more than 90%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 22 mins: Rows and 400 m

Complete as many rounds as possible in 22 mins of:

Row, 500 m

Run, 400 m

Goal: 5 Rounds

Cool Down

Warm-up (No Measure)

Strict Pull-ups 2x Max Rep

Couch Stretch (2 Minutes Each Side)

Runner’s Shoulder with Barbell (2 Minutes Each side)