Monday May 23, 2016

CrossFit PTC – WOD

Warm-up

Run 400m then Agile 8 (No Measure)

Run 400m

Foam Roll — IT, Piraformis, Teardrop adductors

V-Sit rollover

Firehydrant (arms/back straight)

Groiner (10x each side)

Frog Jumps (10x)

1st Baseman (x2 each side) or Sampson
then warm up back squat

and power clean

Weightlifting

EMOM-

Min 1,3,5,7,9 (A- 3 back squats)

Min 2,4,6,8,10 (B – 2 power cleans)

A: Back Squat (3,3,3,3,3 (75-80%))

B: Power Clean (2-2-2-2-2 (80%))

Metcon

Metcon (3 Rounds for reps)

Mini FGB: 1 min each of:

Hip extension

Ring Dip

Box Jump

rest

Rx+ – Muscle Up instead of Ring dip