12.11.2017

WOD

Dec 10

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

Banded Hammie Stretch (2 min/side)

3 Rounds

–10 Russian KB Swing (light)

–5 Windmill/side

–10 Box Step Up

Metcon

CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

Cool Down

Warm-up (No Measure)

–Couch Stretch 2 min/side

–Roll/Smash Glutes and Upper back :2 min