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WOD May 19, 2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Roll back and legs + hamstring stretch = 6 min

200m Run

Agility Ladder and box jumps

10m inch worm

10m walking lunge

10m bear crawl

Metcon

1-Mile Run (Time)

Max Effort 1-Mile Run

Metcon (AMRAP – Rounds and Reps)

As many rounds and reps as possible in 26 min:

Run 1 mile

5 Pull ups

10 push ups

15 Squats

then

Cash out:

Run 1 mile
Rx+ 20/10

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