Thursday, December 7th, 2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

3-Min Jump Rope (singles/doubles/mix)

Banded Shoulder Stretches

2x

10 Light DB Snatch (5-L/5-R)

8 Pullups (Strict if you have them or Iso-holds and release)

5 Box Jumps

Review rope climb technique

Gymnastics

EMOM 12:

Min 1 = 2 rope climbs or progressions

Min 2 = 20 sec L-sit hold

Min 3 = 20 sec HS hold chest to wall

Metcon

Metcon (Time)

4 Rounds for Time

12 Overhead Walking Lunge (45/25)

12 Toes to Bar

12 Burpee Box Jump Overs (24/20)

Scale = Knee ups