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WOD- Monday May 8, 2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Jump n rope warm up

Dow Dog/Bandy shoulders

Then 2x

10 Kettle bell swings

10m bear crawl

10 Ball slams

10m bear crawl backward

10 push ups

Weightlifting

Push Jerk (Work up to 1 RM)

Metcon

Metcon (Time)

21-15-9

Push press (115/75)

KB Swing (70/44)
Rx+ 155/105

Cash Out:

5 Min EMOM

1- 45s side plank L

2-45s side plank R

3-45s core plank

4.- 45 sec bird dog L

5- 45 sec bird dog R

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