07.19.2017

WOD

Jul 18

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

Pidgeon Stretch:

:90 sec/side

3 Rounds :

1 Bear Complex with empty bar

(PC,FS, PP, BS,PP)

1 muscle up transition

3 Inch worm with a push up

Strength

Front Squat (1-1-1-1-1-1-1-1-1-1)

1 Front Squat, 87% 1RM

Every 1 min for 10 mins.

Metcon

Metcon (AMRAP – Rounds and Reps)

Every 1 min for 10 mins do:

5 Hang Power Cleans, 155/105 lbs

4 Front Squats, 155/105 lbs

3 Muscle-ups

Cool Down

Warm-up (No Measure)

30 Sit-ups

Windmill

3 x 10/side