Tuesday November 14, 2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

JumpNRope

Mobilize Shoulders w/Lacrosse Ball

Sampson + Hamstring + Pigeon

30 Sec Handstand Hold X 2

1X

20 Walking Lunges

40 Single Unders

20 Abmat Sit-ups

40 Single Unders

20 KBS

40 Double Unders or Attempts

Metcon

600 (Time)

For time:

100 Double Unders (3:1 Singles)

100 Walking Lunges

100 Abmat Sit-ups

100 KBS (53, 35)

100 Shoulder Taps (Handstand position on wall)

100 Double Unders

Beginners: (50-75 reps per movement)

Other scaling

(35,26) Russian KBS

Use box for scaling shoulder taps