Tuesday November 17, 2015

CrossFit PTC – WOD

(No Measure)

Row 750

Two rounds:

3 Scap Pull, Strict Pull up, Kipping Pull up

3 Down dog push up, strict HSPU, kipping HSPU

3 wall washer squats, wall squats, squats

3 hanging leg raise, strict TTB, kipping TTB

(each is a progression, if you can’t do the

challenging version repeat the one you can)
Teach TGU

then

EMOM 10 – 2 Turkish Get Ups (1 ea side)

Metcon (Time)

Row 21 Calories

21 pull ups

Row 18 Calories

18 Pull ups

Row 15 Calories

15 Pull ups

Row 12 Calories

12 Pull ups

Row 9 Calories

9 Pull ups

Row 6 Calories

6 Pull ups

Row 3 Calories

3 Pull ups