08/29/2018

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

9 Press From Split Stance

7 PVC OHS

5 Sotts Press

10 Shoulder Tap

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 min

6 OHS (135/95)

9 HSPU

12 Box Jump Over (24/20)

Goal: 8+ Rounds

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)