09/25/2018

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

Easy AMRAP 8 min

Jog 200 meters

10 Hollow Rock

5 Kip Swing

10 Goblet Squat

5 Single Arm KB Press/Side

Metcon

Linchpin Test 1 (Time)

For time:

400m run

Fran, 75/55

400m run

Fran, 75/55

400m run

Goal: Sub 19 min

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#/2.5# plate)

1×10 of Each: Lateral/45/Front Raise (5#/2.5# plate)