METCON WOD - Sweat Panda CrossFit

METCON WOD

WOD

Aug 17

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

10 push-up

10 Jumping pull-ups

10 One arm kettlebell swing (each arm)

10 Forward/back jumping jacks

10 Ring rows

30 seconds Hollow body hold on bar

10 Back stroke (each arm)

10 Ring out the towel (each side)

10 Banded Pass Thrus

10 Diagonal band pull aparts/side

Metcon

Jenkins (AMRAP – Rounds and Reps)

AMRAP (with a Partner) in 40 minutes

50 Burpees

400 meter Run

50 Kettlebell Swings (24/16 kg)

400 meter Run

50 Pull-Ups

400 meter Run

50 Push-Ups

400 meter Run
Split work between partners as needed. Run together.

Cool Down

Warm-up (No Measure)

THE WALK AROUND

Roll Calf on Bar 2 min/side

LAX Ball Shoulder 2 min/side