Crossfit 360PT WOD 6/9/16

CORE:
REPS: 12
SETS: 4

  • Ab Wheel
  • Back Ext or Hug a twinkie
  • Wood Chops on Cable machine

DYNAMIC WARM UP:
REPS:20
SETS: 1

  • Blackburns: V,T,H,I ( on one leg or bosu ball)
  • Leg Swings

Metcon:
SETS: x 3 sets

  • Row x 1 min
  • Treadmill push ( treadmill turned off) x 2 min
  • Elliptical or Treadmill ( jog) x 3 min
  • Farmer Carry ( 50% of max deadlift in each hand ) 80 steps
  • Bear Crawl x 20

    STRETCH/COOL DOWN:

10 Minutes static stretching and or working on and injuries or restrictions

Motivation: