07/28/2018 - Sweat Panda CrossFit

07/28/2018

WOD

Jul 27

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

Run 400 meters, then complete the following:

2 Rounds:

8 V-Ups

8 Jumping pull-ups

8 Air Squats

8 Lying Leg Crossovers

5 Box Step Ups

8 Straight Leg Raises

8 Ring rows

8 Thoracic high fives (each arm)

Metcon

A: Metcon (Time)

4 person team WOD for time (only 1 person working at a time)…

200 wall balls 20/14

40 burpees

175 squat jumps

40 pull-ups

150 kettlebell swings 1.5/1 pood

40 box jumps 30/24

100 cal row

B: Metcon (AMRAP – Reps)

Then..

3 minute AMRAP:

partner medicine ball sit-ups

Cool Down

Warm-up (No Measure)

THE WALK AROUND

LAX Ball to the shoulder

Roll out quads (2 Min/side)