WOD – Monday, September 18, 2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Run 400

Roll back, hips, legs + Sampson + pigeon pose

2X

10m Forward Banded Walks + 5 Squats

10m Reverse Banded Walks + 5 Squats

10m Lateral Banded Walks L + 5 Squats

10m Lateral Banded Walks R + 5 Squats

Weightlifting

Back Squat (5 X 5 @ 65%)

Slow eccentric movement (3-4 seconds to get to bottom) then explode up.

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

3 DB Man-makers (Clean)* (35/20)

6 Box Jumps (24/20)

9 Squats

*Push up/Pull R/Push up/Pull L/jump feet/clean

Rx+ = (45/30) Man-makers