WOD – Monday, February 19, 2018

CrossFit PTC – WOD

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Warm-up

Warm-up (No Measure)

Run 200

2x

15 KBS

10 Mountain Climbers

2 Wall Climbs

Roll Upper Back/Hips

Front Rack Mobility + Wrists

1x

8 Empty Bar Front Squats

8 Empty Bar Stationary Lunges

8 Scap Depressions

5 Strict or 10 Kipping Pull-ups

Weightlifting

Front Squat (1X5 @ 50-60-70%;1X3 @ 80%; 1X Max reps @ 90%)

Third week in the cycle. You should be getting 3 or more reps at this %.

Metcon

Metcon (Time)

4 Rounds for Time:

15 Pull-ups

10 Front Rack Lunges (95/65)

5 Bar Facing Burpees

Rest 1:30

Rx+= CTB Pull-ups; (135/95)

Rx 55+ & Scaled = (75/55)

Mobility

5-10 minutes of cool down mobility, coaches choice.