WOD – Wednesday, February 21, 2018

CrossFit PTC – WOD

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Warm-up

Warm-up (No Measure)

Run 400

Roll out as needed

2x

30s HS Hold

2 Skin the Cat

10 Banded Goodmornings

Gymnastics

E2MOM 6

2 Minutes Max Toes-2-Bar

2 Minutes Max GHD or ABMAT Sit-ups

2 Minutes Max Hand Release Push-ups

Rx+= Bar Muscle-ups for T2B

Toes-To-Bar (2 Min Max Reps)

Bar Muscle-ups (2 Min Max Reps)

GHD Situps (2 Min Max Reps)

Sit-ups (2 Min Max Reps)

Push-ups (2 Min Max Reps)

Hand Release

Metcon

Metcon (Time)

Complete for Time:

Run 1 Mile

5 Rope Climbs

Run 800

15 Man Makers (35/20)

Run 400

30 Box Jump Overs (24/20)

Scale = 800/400/200 Run + 2:1 Rope Progressions

Man Maker = Pushup, R-Pull, Pushup, L-Pull, Stand with weight

Mobility

Cool down mobility, coaches choice.