WOD – Thursday, April 5, 2018

CrossFit PTC – WOD

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Warm-up

Warm-up (No Measure)

1-Min Assault Bike

2x

5 Pushups

30 Shoulder Taps From Plank Position (15 each arm)

5 Strict Pullups

Foam Roll + Lacrasse Ball (Pecs/Lats/Soulders)

Banded Shoulders + Couch Stretch

Weightlifting

Floor Press (Work up to a 3 RM )

Use a barbbell. https://www.youtube.com/watch?v=e-ccDIz_6TY

Metcon

Partner Cindy (AMRAP – Rounds and Reps)

AMRAP 20

5 Pull-ups

10 Pushups

15 Air Squats

Partner A will complete a round then rest as Partner B completes a round. Score is totat team rounds and reps.

Rx+= Wear a Vest

Travel WOD

10 Rounds for Time of:

10 Push-ups

10 Sit-ups

10 Air Squats