07.15.2017

WOD

Jul 14

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

Butt Kickers (Down and Back)

High Knees (Down and Back)

Side Shuffle (Down and Back)

Then:

2 Rounds

8 Headstand to Pushup

8 Candlestick

8 Thoracic High Five

10 Hollow Rock

Then:

2 Jog Down-Run Back

Metcon

Metcon (AMRAP – Rounds and Reps)

With a Partner:

23 Minute AMRAP

4 Partner Relay Sprint (2 each back and down)

8 Partner Relay Bear Crawl (4 each back and down)

Then:

50 Partner Wall Ball

50 Mountain Climbers

100 Medicine Ball Toe Tap

(partner holding squat)

50 Partner Wall Ball Sit Up (alternating off wall)

Cool Down

Warm-up (No Measure)

Walk around the building

2 Minute Psoas w/lxb

2 Minutes Rollout hamstrings & glutes