Tuesday March 12, 2013

CrossFit PTC

How is your recovery? Are you working on your mobility outside of the WOD?

Warm-Up / Skills

Row 500
Arm circles & shoulder mobility/Dislocates
2x
5 pull ups
10 over head squats-empty bar
15 toes to bar

Strength

Exercise: Bench Press/lbs
Reps: 3
Comment: 3-3-3-3-Max effort
Warm up to 80% 1RM then do 5 sets of 3
where the last 3 are max effort

Metcon

Tabata These: (tabata this style)
Push Press 75#/45#
Sit up
Push up
Row – Calories
Rest 1 min between exercises
Score is lowest number completed

Result Type: AMRAP