06/19/2018

WOD

Jun 18

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

— Jog 200 meters

— 50′ High Knees

— 50′ Butt Kickers

— 25′ Spiderman

— 25′ Toy Soldier

Metcon

Metcon (Time)

For Time:

— Run 400 meters

— 100 Wall Ball (20/14)

— 50 Toes to Bar

— 25 Front Squat (185/135)

— Run 400 meters

Goal: Sub 18 min

Cool Down

A: Warm-up (No Measure)

Roll/Smash Calves and IT Bands

— 2 min/side

B: Shoulder Maintenance (No Measure)

3×15 Push-Up Plus

3×15 Band Pull-Apart

3×10 Ring Row Protract/Retract

3×10 Standing “W” (5# plate)

1×10 of Each: Lateral/45/Front Raise (5# plate)