12/06/2018

WOD

Dec 05

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Shoulder Tap

10 Goblet Squat

10 Laying Hammie/side

10 Laying Leg Crossover

Metcon

Metcon (Time)

21-15-9

Burpee Pull Up

Power Clean (185/135)

Goal: Sub 15 min

Notes: Compare to 6/11

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)