09/06/2018

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

EMOM 8 min

Min 1: 30 Double Under and 10 Banded Shoulder Press

Min 2: 10 Wall Ball (light)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 9 min

30 Box Jump Over (30/24)

60 HSPU

90 MedBall Clean (20/14)

Goal: 1 Round

Cool Down

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)