Tuesday, December 5th, 2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Roll back/legs/piriformis/IT/adductors

Sampson/Pigeon/Hamstring

2x

Run 200

5 Pullups

10 Box Jumps

15 Air Squats

20s Hand Stand Hold

Weightlifting

Back Squat (5 RM for the day, then drop sets)

Work up to 5 RM for the day. Then complete 4 drop sets of 5 reps taking off 5-10% each set. Rest only long enough to change weight.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 4

4 Pull-ups

8 Push Press (95/65)

Rest 4 min

AMRAP 4

15 Russian KB Swings (53/35)

30 Double Unders (Sub 50 Singles)

Rx+ = Strict Pull-ups; Push Press (115/85); KBS (70/53)

Rx55+= Push Press (75/45)