11/14/2018

WOD

Nov 13

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

15 Band Good Morning

5 Roll Over V Sit

7 Single Arm DB Press/Side

7 Pike Compression

Metcon

A: Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Goal: Sub 7 Minutes

B: Metcon (Time)

For Time

21-15-9

Push Press (135/95)

KB Swing (70/53)

Goal: Sub 7 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)