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February 16, 2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Row 500m

Down Dog/Up Dog/spider man/Hamstring

2x

3 Pull ups

5 push ups

10 squats

Review Pendlay rows

Gymnastics

EMOM: 16

A: Hip Extensions x 10

B: Supine Ring Rows x 10

C: Supine Med Ball Leg Curls x 5

D: Pendlay Row x 6 (add weight as able)

Metcon

Metcon (AMRAP – Rounds and Reps)

Row 3 min for max calories

Rest 3 min

Then

AMRAP 4 Min

5 Pull ups

10 push ups

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