12.09.2017

WOD

Dec 08

Sweat Panda Fitness – CrossFit

Warm-up

A: 3 Way Hip Stretch (No Measure)

Samson Stretch

Spiderman Stretch (elbow down, knee out, toe down)

Runner’s Stretch

*Deep Squat elbows on knees when you switch sides

Warm-up (No Measure)

B. 400m jog

C.

Then 3 Rounds:

5 air squats

5 OHS w/ PVC

5 Narrow grip OHS w/ pvc

5 Wide hand / narrow feet (hip width) OHS w/ PVC

5 Sotts press w/ PVC

10 kip swings

Metcon

Metcon (Time)

For time:

DB Single Arm Carry, 55/35 lbs, 400 m

100 Dumbbell Hang Power Snatches, 55/35 lbs

100 Single Arm DB Push Press, 55/35 lbs

DB Single Arm Carry, 55/35 lbs, 400 m

Cool Down

Warm-up (No Measure)

THE WALK AROUND

Lacrosse ball pec / shoulder 1 minute per side

Lacrosse ball between shoulder blade 1 minute / side

Accumulate 50 band pull-aparts (25 palms up, 25 down)