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WOD- Wednesday October 25, 2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Run 400

Roll back, hips, legs + pigeon pose

2X

10m Forward Banded Walks + 5 Squats

10m Reverse Banded Walks + 5 Squats

10m Lateral Banded Walks L + 5 Squats

10m Lateral Banded Walks R + 5 Squats

10 Banded Good mornings

Weightlifting

Box Squat (1RM)

Metcon

Metcon (3 Rounds for reps)

3x thru, fight gone bad style

1 min of each station for reps

Calorie Row

Dumbbell Box step up to reverse lunge (35/20)*

Toes to bar

Rest

*Two dumbbells

*set up box so that top of leg is parallel to ground

55+ (25/15)

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