12.06.2017

WOD

Dec 05

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

EMOM 8 min

–Min 1: 10 Spiderman + 5 Z Press

–Min 2: 20 Double Unders + 10 Kneeling Shoulder Tap

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

Dumbbell Front Rack Walking Lunge, pick load, 50 ft

15 Burpee Over Dumbbells

10 T2B

–Goal: 4+ rounds

Cool Down

Warm-up (No Measure)

Banded Front Rack Stretch :90 sec/side

Couch Stretch 2 min/side