12.22.2017

WOD

Dec 21

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

Banded Front Rack Stretch (1 min/side)

Then,

3 Rounds:

— 50′ High Knees

— 50′ Butt Kickers

— 10 Pike Compression

— 15 Air Squat

Metcon

Metcon (Time)

3 Rounds:

20 Front Squat (155/105)

30 ft down and back x 4

20 T2B

Goal: Sub 14 min

Cool Down

Warm-up (No Measure)

Seated Banded Hamstring Curl

— 3 x 15

— Double Under

— 3 x max rep (cap at 50 reps)

— Couch Stretch 2 min/side