Saved By The Barbell

Sweat Panda Fitness – CrossFit

Warm-up

A: Warm-up (No Measure)

200m Jog

15 Air Squats

10 Lateral Lunges

20 PVC Pass Throughs

10 Burpees

15 Ab Mat Sit Ups

B: Warm-up (No Measure)

Burgener Clean Warmup

Deadlift Positions

Metcon

Metcon (AMRAP – Reps)

3 rounds for max reps of:

1 minute of burpees 

1 minute of wall-ball shots

1 minute of deadlifts 

1 minute of med-ball sit-ups 

1 minute of hang power cleans 

Rest 1 minute

Men: 20-lb. ball, 115-lb. deadlifts and cleans 

Women: 14-lb. ball, 75-lb. deadlifts and cleans

Cool Down

Warm-up (No Measure)

THE WALK AROUND

Seated Forward Stretch

2 Minutes