05/22/2018 - Sweat Panda CrossFit

05/22/2018

WOD

May 21

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

— 10 Hip Bridge

— 3 Kip Swing + 1 Pull Up + 3 Kip Swing

— 10 Reverse Grip BB Press

— 10 Cal Row

Metcon

Metcon (AMRAP – Rounds)

EMOM 33 min

— Min 1: Row 12/9 Cal

— Min 2: 1 Round of “Cindy” (5 pull up, 10 push up, 15 squat)

— Min 3: 1 Round “D.T.” (115/75) (12 Deadlift, 9 Hang Power Clean, 6 Push Jerk)

Goal: Completion

Cool Down

B: Warm-up (No Measure)

Roll Smash Upper Back and Pecs

— 2 min/side

A: 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)