Tuesday January 26, 2016

CrossFit PTC – WOD

(No Measure)

200m Run

Banded- Scap pull, face pull, bent row

Banded – Bully stretch, Pec stretch

Then:

with a med ball and partner

10 Overhead throws

10 backward throws

10 side throws (each side)

10 Squat and pass (think wall ball pass)

Burgener warm up Clean
EMOM – 10 min, Clean high pull, Clean (75-80%)

Shoulder Press (5 x 5 @ 62.5)

Metcon (3 Rounds for reps)

Tabata:

Floor Press (35, 25)

Toes to Bar

Sit up
One tabata interval for each movement. i.e.: 8x floor press 8x Toes to bar 8x Sit up…