WOD Wednesday June 14, 2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

5 Minutes to roll back, hips, legs

Band Shoulders + Spider man/Pigeon

2x

100 singles + 30 Doubles (alt = 200 singles)

3 Skin-the-Cats

10 GHD sit ups

10 ninja roll ups

20 sec Ring L-sit/Ring support

Metcon

Metcon (AMRAP – Rounds and Reps)

30 MIN AMRAP – Teams of 2

One partner working at a time, alternating rounds of:

5 Push-Ups

10 KBS (53/35)

15 Air Squats

200 Meter Run

Rx+= (70/53#) KBS, Yes 53# ladies
Each round is 30 reps.