WOD May 10, 2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

4 min on each station

1. Roll legs and back 4 min

2. Ham string door jam stretch (pole on rig) 2 min ea

3. Couch stretch 2 min ea

then

Run 200

10 Goblet squats

5 box jumps

Warm up front squat

Weightlifting

Front Squat (1 RM)

1 RM Front squat (rest at least 2 min)

then ME drop set 80/70/60

Metcon

Metcon (3 Rounds for reps)

Tabata:

Squat

Sit up

Push up

Rx + 20/10 vest