07/03/2018

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

A

3 Way Hip Stretch x 3 each side

B

2 Rounds

— 5 Windmill/arm

— 30 Singles

— 7 Ring Rows

— 30 Singles

— 10 Sotts Press w/ PVC

Metcon

1: Metcon (Weight)

EMOM 10 min

— 1 Hang Power Clean

Build to a heavy single in the 10 min window

2: Metcon (Time)

3 Rounds

— 10 Hang Power Clean (185/135)

— Run 400m

Goal: Sub 9 min

Cool Down

1,: 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)
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