05.30.2017

WOD

May 29

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3x

Row / Jog 200m

5 Air squats

3 Wall squats

:30 Samson Stretch Each Side

Weightlifting

Front Squat (4-3-2-1)

Use the heaviest weight you can for each set.

Rest as needed between sets.

Metcon

Metcon (Time)

10 rounds for time of:

20 Medicine Ball Cleans, 20/14 lbs

10 Push Press, 155/105 lbs

Goal: 20 Minutes

Warm-up (No Measure)

Banded Good Mornings 3×25

Rest as needed between sets.

Banded shoulder mobility: 2 minutes per shoulder (4 minutes total) Across Body

Cool Down