CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Dynamic Warmup of:
High Knees
Bear Crawl
Butt Kickers
Reverse Bear Crawl
Frankensteins
Inchworms
Lateral Jumping Jacks
Crab Walk
Review Hip Extensions and Hip Taps
Gymnastics
EMOM 9
Min 1 = 20 Hollow Rocks
Min 2 = 15 Hip Extensions or Supermans
Min 3 = 10 Hanging Hip Taps*
*Hanging from the bar, realease R-hand and quickly touch hip then return to bar hang. Repeat on left side until 10 reps completed.
Metcon
“Rankel”- CFPTC (AMRAP – Rounds and Reps)
AMRAP in 20 minutes
6 Deadlifts (225/155#)
7 Burpee Pull-Ups
10 Kettlebell Swings (70/44#)
200 meter Run
Scale = (185/135#); (53/35#)
Sub for Burpee Pull-ups is Burpee Jumping Pull-ups
U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, IN, assigned to 3d Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, CA, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan.
He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.
