07.22.2017

WOD

Jul 21

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

20 Partner Wallballs

20 Partner Russian Twists

20 Partner Situp/med ball toss

(use same wall ball for each exercise, 10 reps per person, alternate each rep between partners

Metcon

A: Metcon (AMRAP – Rounds and Reps)

As Many Rounds as Possible in 12 Minutes:

10 Burpees

20 Bicycle Crunches

10 Push-ups

20 Squats

1 Works, 1 does 150m Waiters walk (30/20)

B: Metcon (AMRAP – Reps)

Tabata for Total Reps, alternate each rep

Wallballs (20/14)

Goblet Squat (30/20)

DB Push Press (30/20)

Cool Down

Warm-up (No Measure)

200m Walk

Accumulate 30 hanging knee raises