04/09/2018 - Sweat Panda CrossFit

04/09/2018

WOD

Apr 08

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Way Hip Stretch x 3 each leg

3 Rounds

— 3 Kip Swing + 1 Pull Up + 3 Kip Swing

— 7 Goblet Squat

— 10 Shuoulder Tap

— Rope or Row :45 sec

Metcon

Metcon (Time)

For Time

— Run 1200 meters

Then 12 rounds of:

— 4 strict handstand push-ups

— 8 chest-to-bar pull-ups

— 12 squats

Time cap: 25 minutes

Cool Down

Warm-up (No Measure)

Banded Shoulder Stretch

— :90 sec/side

Band Pull Apart

— 3 x 15-20

Pigeon Stretch

— :90 sec/side