08/14/2018

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

Easy AMRAP 7 min

5 Windmill/Arm

7 Hang Muscle Snatch

7 BTN Snatch Grip Press

10 Kneeling Shoulder Tap

200m Jog

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP’s

AMRAP 5 min

5 Squat Snatch (135/95)

7 Burpee

Ret 2 min

3 Squat Snatch (155/105)

5 Burpee over Bar

Rest 2 min

1 Squat Snatch (185/135)

3 Burpee Box Jump (30/24)

Goal: 5+ Rounds on the first, 4+ Rounds on the second, and 4+ Rounds on the third

Cool Down

Shoulder Maintenance (No Measure)

3×15 Push-Up Plus

3×15 Band Pull-Apart

3×10 Ring Row Protract/Retract

3×10 Standing “W” (5# plate)

1×10 of Each: Lateral/45/Front Raise (5# plate)