12/26/2018

Dec 25

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Way Hip Stretch x 3/side

3 Rounds

10 Cal Row

5 Hang Muscle Snatch

5 BTN Snatch Grip Press

5 OHS

3 Kip Swing + Pull Up + 3 Kip Swing

Strength

A: 3 Position Snatch (1-1-1-1-1)

High Hang/Hang/Floor

B: Hang Muscle Snatch (2×10)

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)