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WOD – Friday, January 5, 2018

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

150 Singles + 30 Doubles or Attempts

Lacrosse Ball Shoulder Mobility

2x with Empty Bar

5 Front Squats

5 Push Press

5 BTN Push Press

5 Back Squats

Gymnastics

EMOM 16

Min 1 = 20s HS Hold

Min 2 = 30 DUs (50 Singles)

Min 3 = 20 ABMAT or GHD Situps

Min 4 = 20s L-Sit Bar Hang

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

10 Shoulder to Overhead (95/65)

10 Alt. Front Rack Lunges (95/65)

10 Over-the Bar Burpees

Rx+= (115/85)

Rx55+= (75/45)

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