Tuesday July 21, 2015

CrossFit PTC – WOD

(No Measure)

Jump-n-Rope (5 min)

Arm Circles/Lax Ball Mobility

Bands: Scap pull/Face pull/Bent row/Bully

1x

8 Ninja roll ups

8 Ball Slams

8 Perfect squats

Burgener Warm Up

Skill Work: Rope Climb or Inverted Ring Lower/Skin the cat

Metcon (Time)

100 Double Unders,

5x

5 pull ups

10 push ups

15 squats

Then

100 Double Unders
Hat tip to CF North Myrtle Beach