CrossFit PTC – WOD

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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

https://youtu.be/ixKkBSrjcQo