CrossFit PTC – WOD
Metcon (No Measure)
5 rounds for quality and load of:
– 8 Single leg KB RDL each leg
– 8 rear leg elevated split squats each leg
– 8 explosive box jumps
At home:
– 8 single leg RDL holding a water bottle or something else in your hand
– 8 split squats (elevate if able) or sub 16 lunges
– 8 vertical jumps as high as possible
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP of:
10 Single arm Russian KB swings 35/18# (5 right arm, 5 left arm)
20 double unders (60 single unders)
10 Hang KB snatches 35/18# (5 each arm)
20 double unders (60 single unders)
At home:
Fill an old milk jug with water. Use this as a KB.
Sub 30 jumping jacks if no jump rope
