01.13.2018 - Sweat Panda CrossFit

01.13.2018

WOD

Jan 12

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

4 Rounds:

200m Run

15 Band Front Raise

15 Band Pull Apart

15 BTN Band Press

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 3:

EMOM 21 Min

Min 1: 10 DB Push Jerk + 60 meter shuttle run (10 meters down and back x 3)

Min 2: Max Rounds “Cindy” (5 pull up, 10 push up, 15 squat)

Min 3: Rest

Goal: Completion

Warm-up (No Measure)

Roll/Smash Quads and IT Band :90 sec/side

Hollow Hold

3 x :20 sec

Cool Down