HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Monday September 26, 2016

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

5 min roll out legs and back

2 Rounds

Run 200m

8 Hip Extensions + 4 Back extensions

10 Sit ups

10 good mornings

Review Deadlift and Power Clean

Weightlifting

Deficit Deadlift (2″ or 25# plate) (Find 3RM)

Use a 25# plate or mats

Metcon

Metcon (4 Rounds for reps)

As many reps as possible:

In 2 min:

10 power cleans (135/85)

10 Toes to bar

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