HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

WOD = Monday, January 29, 2018

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Row 500

Foam Roll Back/Hips/Legs

Couch Stretch + Sampson Stretch (30s each leg)

1x

10 Walking Lunges

10 Lateral Lunges Left

10 Lateral Lunges Right

10 Air Squats (Hold first rep for 5-10s)

10 Wall Facing Squats

5 Jumping Squats

Weightlifting

Back Squat (Find 1 RM for the day)

Metcon

Metcon (Time)

For Time Complete:

30-20-10

Calorie Row (W = 24/16/8 for row only)

Bulgarian Split Squat

Hang Power Clean (95/65)

Rx+= (115/75)

Rx55+ & Scaled = (75/45)

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