12.20.2017

WOD

Dec 19

Sweat Panda Fitness – CrossFit

Warm-up

A: 3 Way Hip Stretch (No Measure)

Samson Stretch

Spiderman Stretch (elbow down, knee out, toe down)

Runner’s Stretch

*Deep Squat elbows on knees when you switch sides

B: Warm-up (No Measure)

3 Rounds

5 Bear Complex w/ empty bar (power clean, front squat, push jerk, back squat, BTN push jerk)

— 10 Laying Leg Raise

— 10 Cal Row

Strength

Back Squat (3)

20 Minutes to build to a heavy 3.

Metcon

Metcon (Time)

3 Rounds

10 Clean and Jerk (135/95)

20 Weighted Abmat Sit Up (15/10)

— Goal: Sub 8 min

Cool Down

Warm-up (No Measure)

200 meter KB Front Rack Carry (light)

Banded Hammie Stretch :90 sec/side