05.09.2017

WOD

May 08

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

Roll glutes 3 minutes

Roll IT bands 3 minutes

8 roll over v-sit

8 lying hamstring kicks

8 lying leg crossover / side

8 spiderman lunge / side

20 mountain climbers

10 double mountain climbers

Weightlifting

Back Squat (2-2-2-2-2)

Heaviest weight each set (no more than 90%)

Metcon

Metcon (Time)

5 rounds for time of:

15 Deadlifts, 225/155 lbs

10 Handstand Push-ups

50 Double Unders

Goal: 12 Minutes

Cool Down

Warm-up (No Measure)

Banded Plank Hold 45-30-15 secs