12.19.2017

WOD

Dec 18

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

4 Rounds

— 5 Kip Swing + 1 Pull Up

— 10 Goblet Squat

— 20 Plyo Skier

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

40 Double Under

20 Wall Ball (20/14)

10 CTB Pull Up

Goal: 4+ Rounds

Cool Down

Warm-up (No Measure)

4 rounds:

Hanging L Sit, 20 secs

15 Hip Bridges

Roll lats out:

2 Minutes/Side