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Tuesday June 14, 2016

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

5 min roll back and legs

2x

Run 250

8 Reverse Hypers

10 GHD sit ups

10 Wall ball shots (try to hit 1′ above normal, use lighter if reqd)

10 ring dips

Weightlifting

Weighted Box Step Up (5-5-5-5-5)

5-5-5-5-5 (do 5 each leg, don’t alternate, start with weaker leg)- find 5rm
Coach notes:

1. Looking for thigh parallel to ground (90 deg knee),but may need to start with lower box

2. Start light- add weight.

3. Most common fault is pushing off of bottom leg, have them lift the toes of stationary leg if this is a problem

4. Watch the video

youtube.com/watch?v=ClNyWhJRhPw

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Wall ball

Kettlebell swing

Dip

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