05.23.2017

WOD

May 22

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

Couch Stretch 2 minutes / side

Foam roll glutes / low back 2 minutes

2 Rounds:

Jog 200m

10 jumping jacks

Gymnastics

Metcon (No Measure)

3 Rounds:

Accumulate 30 Seconds in Ring L-Sit Hold

2 Rope Climbs

3 Skin the Cat

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 15 mins of:

10 Sit-ups

10 Hang Power Cleans, 135/95 lbs

20 Calories on the Rower

40 Double Unders

Goal: 4 Rounds

Cool Down

Warm-up (No Measure)

Row / walk 3-5 minutes

Calf roll 2 minutes / side