12/11/2018 - Sweat Panda CrossFit

12/11/2018

WOD

Dec 10

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Way Hip Stretch x 3/side

3 Rounds

7 Single Leg DB Deadlift/side

3 Windmill/side

3 Kip Swing + 1 Pull Up + 3 Kip Swing

Metcon

Metcon (Time)

5 Rounds

12 Alternating DB Snatch (50/35)

6 Single Arm DB Thruster/Side (50/35)

3 Rope Climb

Goal: Sub 12 min

Cool Down

Warm-up (No Measure)

Banded Hammie Stretch

:90 sec/side

Roll/Smash Lats

:90 sec/side