12.14.2017

WOD

Dec 13

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

4 Rounds

–50 Singles

–50′ High Knees

–50′ Butt Kickers

–5 Kip Swing

–2 Pull Ups

Metcon

Metcon (AMRAP – Rounds)

10 Minute EMOM:

Shuttle Run, 60ft (15ft down and back x2)

10 Chest-to-bar Pull-ups

Cool Down

Warm-up (No Measure)

5 Minute Row/Run/Rope

50 Band Pull Aparts

Roll/Smash Calves :90 sec/side

Roll/Smash Lats :90 sec/side