07.05.2017

WOD

Jul 04

Sweat Panda Fitness – CrossFit

Warm-up

Bulletproof Shoulders (No Measure)

Side Plank Reverse Fly (20/side)

Modified Push-Up Y Hold (15 sec Hold, 5/side)

Scap Pushups x 15

Cuff Isolation 15/side

Warm-up (No Measure)

Then

3 rounds:

5 broad jump (focus on hip extension in jump)

5 Inch worm with a push up

5 Roll Over V sit

1 Min Row

Metcon

Metcon (Time)

For time:

21 Double Dumbbell Ground To Overheads, 40/20 lbs

32 Ring Push-ups

15 Double Dumbbell Ground To Overheads, 40/20 lbs

25 Ring Push-ups

9 Double Dumbbell Ground To Overheads, 40/20 lbs

19 Ring Push-ups
Goal: Sub 14 min

Cool Down

Warm-up (No Measure)

Accumulate:

50 Band Pull Aparts

50 Band Face Pulls