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WOD- Tuesday November 7, 2017

CrossFit PTC – WOD

Warm-up

Dynamic Warm Up (No Measure)

10m Each of:

High Knees

Butt Kickers

Inside Tap

Outside Tap

A-Skip + B-Skip

Knee Hug, Lunge, Toe Point, Thoracic Reach

Frankensteins

Carioca Step L and R

Jumping Jack Shuffle L and R

90 Degree Hip Rotation

X-Band Walk + Good Mornings

Gymnastics

Teach: kipping /Lsit = 5 min

EMOM 8 min

A: 20/30s kipping practice or TTB/Pull up/Butterfly

B: 20/30s L sit/L hold (Rings/Bar)–Beginners use parallets and tuck

Metcon

Metcon (4 Rounds for time)

METCON + Set up + Cool down = 30 min

4 Rounds for time:

Every 5:00

Row 500/450 Meters

50 Double Unders

25 Russian KBS (70, 53)
Start every 5 min. Scale so that you have at least 1 min of rest.

Double Unders – use 1:1 Singles= scaled

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