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WOD-Wednesday, April 11, 2018

CrossFit PTC – WOD

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Warm-up

Warm-up (No Measure)

3 Min Mixed Jump Rope

Agile 8

Gymnastics

EMOM 10

40s Plank on Rings

40s Right Side Plank

10 Single-Leg KB RDLs (10R + 10L)

40s Left Side Plank

40s McGill Curl-up (R & L Knee)

Metcon

Metcon (3 Rounds for reps)

AMRAP 7

30/20 Cal Assualt Bike

30 Hollow Rocks

30 Pullups

Rest 2 Min

AMRAP 7

40/28 Cal Row

40 Sit-ups

40 Pushups

Rest 2 Min

AMRAP 7

100 Double Unders (3:1 Singles)

50 Straight Leg Raises (Touch heels, raise to perpendicular)

50 Air Squats

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