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Friday October 23, 2015

CrossFit PTC – WOD

(No Measure)

Jump N Rope Warm Up (1x thru)

Groiner/Down dog/pigeon pose

2x

Leg kicks x 10

10 banded good mornings

10 reverse hypers



work on pistols/pistol mobility for 5 min or find a sub that you can use for the wod.

Deadlift (5/75, 3/85, 1+/95)

Metcon (3 Rounds for reps)

AMRAP 3 min

7 – Power Clean (135/85)

7- Burpee

rest 2 Min

AMRAP 3 min

7 Box Jumps (24/20)

7 push up

rest 2 min

AMRAP 3 min

7 Sit ups

7 Pistols

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