Tuesday April 5, 2015

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Run 200

Agility ladder drills

Dislocates

Down Dog/Spider man/Pigeon

5 Ninja Roll ups

8 empty bar thrusters

*warm up to 60% of front squat
EMOM for 10:

Odd- Front Squat

Even- 8 Toes to bar – work on linking

Weightlifting

A: Front Squat (8-8-8-8-8 @ 60%)

Metcon

Metcon (Time)

3 Rounds

Run 600m

30 Kettle bell swings (70/44)

12 Burpees