06.27.2017

WOD

Jun 26

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

Partner medicine ball warm-up

2 Rounds:

10 chest pass / person

10 side toss right

10 side toss left

10 kb swing style tosses

10 partner wall ball

10 seated chest pass w/ feet off floor

Strength

A: Dumbbell Rollback (15-15)

Use the heaviest weight you can for each set.

Rest as needed between sets.

B: Shoulder Press (15-15)

Use heaviest weight for each set.

Metcon

Metcon (Time)

For time:

150 Single Unders

75 Kettlebell Swings, 53/35 lbs

Run, 400 m

100 Single Unders

50 Kettlebell Swings, 53/35 lbs

Run, 400 m

75 Single Unders

25 Kettlebell Swings, 53/35 lbs

Run, 400 m
Goal: Sub 20 minutes

Cool Down

Warm-up (No Measure)

Pigeon stretch 2 minutes / side

Lax ball shoulder blade smash 2 minutes / side