07/30/2018 - Sweat Panda CrossFit

07/30/2018

WOD

Jul 29

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

10 Hip Extension

10 Cal Row

10 Kip Swing

10 Shoulder Tap

Metcon

Del (Time)

For Time:

25 Burpees

400m run with a 20# medicine ball

25 Weighted pull-ups with 20# dumbbell

400m run with a 20# medicine ball

25 Handstand push-ups

400m run with a 20# medicine ball

25 Chest-to-bar pull-ups

400m run with a 20# medicine ball

25 Burpees
In honor of U.S. Army First Lieutenant Dimitri Del Castillo, 24, of Tampa, Florida, died on June 25, 2011
To learn more about Del click here
20/14

Goal: Sub 22 Minutes

Cool Down

Warm-up (No Measure)

Roll/Smash Lats

:90 sec/side

Banded Shoulder Stretch

:60-:90 sec/side