05/17/2018

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

01

Roll/Smash Lats/Upper Back

— 3 min

02

3 Rounds

— 10 Cal Row

— 10 Barbell Good Morning

— 10 Bar Hanging Hip Touch

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

— Bar Muscle Up

— KB Swing (70/53)

Goal: Sub 15 Minutes

Cool Down

Shoulder Maintenance (No Measure)

3×15 Push-Up Plus

3×15 Band Pull-Apart

3×10 Ring Row Protract/Retract

3×10 Standing “W” (5# plate)

1×10 of Each: Lateral/45/Front Raise (5# plate)