10.12.2017

WOD

Oct 11

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

Tabata Jump Rope or Row (4min)

8 Minute EMOM

Odd Min:

5 Kip Swing & 10 Box Step ups

Even Minute:

3 Inchworm W/ Pushup & 5 Broad Jumps

Metcon

Metcon (Time)

3 rounds for time of:

20 Pull-ups

20 Burpee Box Jump Overs (24/20 in)

400m Run

Goal: Sub 14 min

Cool Down

Warm-up (No Measure)

Pec/Shoulder Stretch :90 sec/side

Roll/Smash Calves :90 sec/side