09.05.2017

WOD

Sep 04

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

50 Singles

5 Windmill/arm

5 wall squats

10 spidermen

Metcon

Metcon (Time)

20 Dumbbell Man Makers, 20/15 lbs

15 Dumbbell Man Makers, 30/20 lbs

10 Dumbbell Man Makers, 40/30 lbs

5 Dumbbell Man Makers, 50/35 lbs

-Row right, row left, push up, squat clean, push press, oh lunge left, oh lunge right
Goal: Sub 26 Minutes

Cool Down

Warm-up (No Measure)

Easy Row/Jog 5 min

Pigeon Stretch

2 min/side