06/21/2018

WOD

Jun 20

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

30 Singles

5 Inch Worm w/ Push Up

10 Squat Plus Box Step Up

200m Jog

Metcon

Metcon (AMRAP – Reps)

3 Rounds

—8 Minute AMRAP

— Run 1 mile

Goal: 12 Reps/round

With Remaining time Max Rep Burpee Box Jump (24/20)

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)