05.18.2017

WOD

May 17

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

EMOM 10 min

Odd: Row 10-15 calories

Even: 3 Pull Up, 6 Push Up, 9 Squats

Weightlifting

A: Front Squat (1)

15 second pause top, 7 second pause bottom

B: Front Squat (3-3-3)

15 second pause top, 7 second pause bottom

Same Weight for Each Set: 85% of Previous

Metcon

Metcon (Time)

50-40-30-20-10 reps, for time of:

Row (calories)

Burpees

Goal: Sub 20 Minutes

Cool Down

Warm-up (No Measure)

Low back / glute foam roll 2 minutes per side