10/03/2018

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

A:

Banded Front Rack Stretch

:60 sec/side

B:

2 Rounds:

20 Plyo Skier

10 Lateral Lunge

5 Low Ring Transition

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 11 min

1 Squat Clean (205/145)

3 Front Squat

3 Muscle Up

9 Box Jump (30/24)

Goal: 6+ Rounds

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#/2.5# plate)

1×10 of Each: Lateral/45/Front Raise (5#/2.5# plate)