HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

WOD – Monday, February 19, 2018

CrossFit PTC – WOD

View Public Whiteboard

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.

POPULAR POSTS

Schedule
Your
Free Intro

Talk with a coach about your goals, get the plan to achieve them.

fill out the form below to get started!

Take the first step towards getting the results you want!

By providing your phone number, you agree to receive text messages from CrossFit PTC