10/19/2018 - Sweat Panda CrossFit

10/19/2018

WOD

Oct 18

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

20 Plyo Skier

10 Press in Split Stance

3 Kip Swing + 1 Pull Up + 3 Kip Swing

5 Single Leg DB Deadlift/Side

Burgener Clean x3

Warm-up (No Measure)

3 Rounds

20 Plyo Skier

10 Press in Split Stance

3 Kip Swing + 1 Pull Up + 3 Kip Swing

5 Single Leg DB Deadlift/Side

Burgener Clean x3

Metcon

Metcon (Time)

For Time

800m Run Cash In

then:

3 Rounds

3 Power Clean (225/155)

21 CTB Pull Up

63 Double Unders

then…

800m Run Cash Out

Goal: Sub 17 min

Cool Down

Warm-up (No Measure)

A.

Banded Lat Stretch

1 min/side

B.

Banded Hammie Stretch

:90 sec/side