07.11.2017

WOD

Jul 10

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

Tabata Row

Then:

3 rounds

5 Kip swings

5 Ring row

10 Spider-Man

3 inch worm with push up

10 air squat

Metcon

Metcon (Time)

For time:

30 Rower Calories

— then —

4 rounds of:

Single Arm Kettlebell Walking Lunge, 53/35 lbs, 50 ft

30 Double Unders

Single Arm Kettlebell Walking Lunge, 53/35 lbs, 50 ft

30 Double Unders

— then —

30 Rower Calories

Goal: 16-18 min or less

Cool Down

Warm-up (No Measure)

Banded Lat Stretch

:90 sec/side

Roll/Smash Quads

:90 sec-2min/side