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CrossFit WOD- Monday December 12, 2016

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

5 min to roll legs/back

Row 300m

Down Dog/Updog/Spiderman/Hamstring

1x

10 Kettle bell swings

10 Goblet squats

15 GHD sit ups

5 Box Jumps

5 Pull ups

Weightlifting

A: Snatch Grip Deadlift (Find 1 RM)

B: Snatch Grip Deadlift (5-5-5 @ 65%)

Metcon

Metcon (4 Rounds for reps)

Tabata intervals- As many reps as possible:

Toes to Bar

Squat

Flutter Kicks (top leg to 90 degrees)

Hip Extension

(1 tabata interval between exercises to capture score)

Score = total reps

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