WOD- Monday May 16, 2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Roll back and legs + hamstring stretch = 6 min

Run 800m

Then

8 fire hydrants (L/R, forward, backward)

8 groiners

8 Goblet squats

8 Strict toes to bar (no kip)

Weightlifting

Back Squat (5 x 10@60%)

After each set do 8-12 Toes to bar then rest 1:30 (Kipping ok)

Metcon

Metcon (AMRAP – Rounds and Reps)

As Many Rounds and reps as possible in 16 min

5 Thrusters (95/65)

10 Alternating Jumping Lunges

15 Ab mat sit up