11/05/2018 - Sweat Panda CrossFit

11/05/2018

WOD

Nov 04

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

5 Windmill/Arm

10 Russian Twist

10 Band Pull Apart

10 Cal row

Metcon

Metcon (Time)

For Time

75 Cal Row

75 Burpee Box Jump Over (24/20)

Goal: Sub 12 min

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)