08.31.2017

WOD

Aug 30

Sweat Panda Fitness – CrossFit

Warm-up

Sweat Panda Standard Warm-up (No Measure)

RUN 400, ROW 500, OR JUMP ROPE 2 MIN

Then 10 Reps of Each of the Following:

Good Morning

Wall Squat

Sit-up

Push-up

Kipping Swing

Pull-up

Ring Dip

Metcon

Metcon (Time)

5 Rounds For Time of:

5 Double Kettlebell Cleans, 53/35 lbs

Double Kettlebell Front Rack Carry, 53/35 lbs, 50 ft

Double Kettlebell Overhead Carry, 53/35 lbs, 50 ft

5 Double Kettlebell Cleans, 53/35 lbs

Sub Dumbbells if needed

Goal: Sub 10 min

Cool Down

Warm-up (No Measure)

Cool Down

Banded Hammie Stretch

-2 min/side

Foam Roll/Smash Quads

-2 min/side

Warm-up (No Measure)

AB TOWN

8 Minute Tabata

Alternating Movements:

Dragonfly

Bicycle