11.15.2017

WOD

Nov 14

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

Pigeon Stretch :90 sec/side

Easy EMOM 8 min

–8 Box Step Up

–:45 sec Row

Strength

A: Back Squat (10-10-10)

Low Bar Back Squat.

Use the heaviest weight you can for each set.

B: Weighted Step-ups (10-10-10)

Use the heaviest weight you can for each set.

Cool Down

Warm-up (No Measure)

50 Banded Good Mornings

50 Weighted Overhead Sit-ups, pick load