07.25.2017

WOD

Jul 24

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

1min Banded Front rack stretch/side

3 Way hip stretch/3x per side

3 Rounds:

5 wall squat

5 Boot strappers

:30sec Plank

Accessory Work

Warm-up (No Measure)

A. Bicep Curl to Arnold Press 2 x 15

B. Jm Press 10-10

Use the heaviest weight you can for each set.

Rest as needed between sets.

Strength

Front Squat (3-3-3-3-3)

Cool Down

Warm-up (No Measure)

KB Farmer Carry, 53/35 lbs, 200 m

Double Kettlebell Front Rack Carry, 53/35 lbs, 150 m

Double Kettlebell Overhead Carry, 53/35 lbs, 100 m