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WOD August 18, 2016

CrossFit PTC – WOD

Warm-up

Jump n Rope

Down dog/Scorpion Stretch/ Band-Shoulder warm up

Group led:

Deadbugs

10m Bear crawl-fwd-back

Superman/Iron man

10m Spiderman

Take a couple of min to warm up Handstands/muscle up

Gymnastics

EMOM:12 min

A: 10 Toes to Bar

B: 8 Shoulder taps or 30sec HS Hold- Alternate Nose to wall

C: 3 Bar muscle ups/CTB Pull ups/Strict pull ups/banded deadstop at bottom no kip

Metcon

Metcon (6 Rounds for reps)

6 rounds:

In 2 min

Row 300m/250m

As many push ups as possible

rest 2 min
RX+ Feet and Hands on 45/25

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