WOD – Wednesday, March 14, 2018

CrossFit PTC – WOD

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Warm-up

Warm-up (No Measure)

10 Rounds of 10 Singles + 5 Double Unders

Foam Roll as Needed

2x

10 KBS

10m Lateral Lunges R

10 Wall Balls

10m Lateral Lunges L

Gymnastics

EMOM 10

Min 1 = 35s Dead Bug Home Position

Min 2 = 35s Front Plank

Min 3 = 35s R-Side Plank

Min 4 = 25s Hanging L-Sit Hold

Min 5 = 35s L-Side Plank

Metcon

Ghost (6 Rounds for reps)

6 Rounds for points:

1 minute of rowing

1 minute of burpees

1 minute of double-unders

1 minute rest