09.22.2017

WOD

Sep 21

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/row

3 Rounds:

10 Band Good Morning

5 Band strict press

5 Band pass through

5 Band overhead squat

20 Plyo skiers

Metcon

A: Metcon (AMRAP – Rounds and Reps)

5 Minute AMRAP:

7 Deadlifts, 185/135 lbs

7 Strict Handstand Push-ups

B: Metcon (AMRAP – Rounds and Reps)

5 Minute AMRAP:

7 Overhead Squats, 95/65 lbs

21 Double Unders

C: Metcon (AMRAP – Rounds and Reps)

5 Minute AMRAP:

7 Box Jumps, 24/20 in

14 Kettlebell Swings, 53/35 lbs
Goal: 4+ Rounds

Cool Down

Warm-up (No Measure)

Accumulate:

50 Band Pull Apart

50 Band Face Pull