12/13/2018 - Sweat Panda CrossFit

12/13/2018

WOD

Dec 12

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

EMOM 8 min

Odd: 3 Inch worm + 3 Jumping Air Squats

Even: 30 Singles + 5 Pike Compression

Metcon

Metcon (AMRAP – Reps)

Tabata Mash

32 total Rounds :20 sec of work/:10 sec of rest

-Kettlebell Swing (53/35)

-Sit Up

-Double Dumbbell (50/35) or Double KB (53’s/35’s) Clean

-Air Squat

Notes: Alternate exercises each interval

Cool Down

Warm-up (No Measure)

Midline:

Tabata Double KB Overhead Hold

8 Rounds of :20 sec work/:10 sec rest