WOD – Wednesday, March 7, 2018

CrossFit PTC – WOD

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Warm-up

Warm-up (No Measure)

Row 500

Foam Roll/Mobility as Needed

2x

30s Hand Stand Hold

5 Pushups

10 Mountain Climbers

15 Air Squats

Metcon

Metcon (3 Rounds for time)

Every 10 Minutes, for 30 Minutes (3 rounds):

Run 400

30 Bulgarian Split-Squats (15 each leg)

15 Burpees

Run 400

Times will be a cumulative score. Ex: R1= 8:15, R2= 8:30, R3= 9:00. Total time would be 25:45.

Note: If not complete within 8 minutes in Round 1, scale lunges and burpees to 20 and 10.

Cash Out

Metcon (AMRAP – Reps)

AMRAP 4

Sit-ups

At the top of each minute complete 5 V-ups or lemon squeezers

Score is total situps