Wednesday December 16, 2015

CrossFit PTC – WOD

PU: B/54, A/121
DU: B/68, A/236
SS: B/2x45s, A/340

(No Measure)

Jump -n- rope (5 min)

Banded bully, face pulls, banded scap pull

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)

Shoulder Press (45/5,55/3,62.5/1,67.5/10+)

Metcon (3 Rounds for reps)

AMRAP 3 min

7 Wall ball

7 Box Jump

Rest 2 Min

AMRAP 3 min

7 Sit ups

7 Burpees

Rest 2 Min

AMRAP 3 min

7 pull ups

7 push ups