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Wednesday November 8, 2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Run 400

Bandy Shoulders

2x

10 Kettle bell swings

10m Forward bear crawl

10 Wall balls

10m backward bear crawl

Weightlifting

Every 2 min (every other min on the minute) for 16 min

A: Floor Press x 5 @ 70% – Heavier = ok

B: Wide Grip Pull up (2,2,2 – do 2 rest 10s, 2 r10s, 2 rest

-scaling options for pull ups (weighted, body weight, partner assist)

-use a pulling grip (palms away), not curling–No Kip

A: Floor Press (4 x 5 @ 70%)

Metcon

Metcon (Time)

For time:

150 Push ups

100 Wall balls (20/10, 14/9)

Partition any way you want

55+ 16/10, 10/9

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