08.10.2017

WOD

Aug 09

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

Foam roll-a-palooza: Spend 5 min

working from your calves to your

lats and Upper back. Try to hit

calves, IT band, quads, hamstrings,

glutes, lats, upper and lower back.

Then:

Roxanne!!!

Metcon

Metcon (AMRAP – Rounds)

Every 1 min for 20 mins, alternating between:

200m Run

2 Rope Climbs

Cool Down

Warm-up (No Measure)

Roll/Smash

Lats and Calves

:90 sec