11.29.2017 - Sweat Panda CrossFit

11.29.2017

WOD

Nov 28

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

Banded Front Rack Stretch :60 sec/side

Easy EMOM 8 min

–Min 1: 10 Air Squat and 7 Push Up on Knees

–Min 2: Jump Rope: 40 sec

Strength

Front Squat (15 Minutes to find your 10 Rep Max)

Metcon

Metcon (AMRAP – Rounds)

Every 1 min for 20 mins do:

7 Wall Balls, 20/14 lbs

7 Burpees
Score will be consecutive rounds before your first failed round.

Cool Down

Warm-up (No Measure)

–Couch Stretch

–2 min/side

–Pec stretch or lax ball in pec

–:90 sec/side