Tuesday January 10, 2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Row 500

Samson Stretch, Hamstrings, Pidgeon

2x

5 Hip extensions

5 Box Jumps

5 good mornings

5 Supine ring rows (feet as high as possible)

5 Push ups

Weightlifting

Deadlift (Find a 5RM Deadlift)

Metcon

Metcon (Time)

5 Rounds:

Run 200

5 x Dead lift @ 60% today’s

10 Kettle bell swings (70/44)

20 steps walking lunge