WOD – Wednesday, January 2, 2019

CrossFit PTC – WOD

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Gymnastics

E2MOM for 12 Minutes

Min 0-2 = 40m Suitcase Carry- R + 40m Suitcase Carry- L

Min 2-4 = 40s Side Plank Hold- R + 40s Side Plank Hold- L

Min 4-6 = 30 Flutter Kicks + 15 V-Ups + 30 Bicycle Kicks

Repeat

AHAP for suitcase carry.

Flutter and Bicycle Kicks = (L+R=1)

Metcon

Metcon (5 Rounds for reps)

5 Rounds for Reps:

1 Minute Wall Balls (20/14)

1 Minute KBS (53/35)

1 Minute Calorie Assault Bike

1 Minute Rest