December 20, 2016

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Foam Roll/Lacrosse Ball (5 Min)

Row 250

Scorpion

2x

Bandy Shoulders

10 Kettle Bell Swings

10m Bear Crawl

10 Ball Slams

10m Bear Crawl

Weightlifting

Floor Press (1 RM Floor Press)

Metcon

Choose A or B

A: Pimpin Annie- (Time)

50 Double unders

50 push ups

40 Double unders

40 push ups

30 Double under

30 push ups

20 Double unders

20 Push ups

10 Double unders

10 push ups

B: Lil Pimpin Annie (Time)

50 Double unders

25 Push ups

40 Double unders

20 push ups

30 Double unders

15 push ups

20 Double unders

10 Push ups

10 Double unders

5 push ups