CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Row 500m
Down dog/ up dog
Band pull aparts
2x
10 ball slams
10m bear crawl fwd
10m bear crawl back ward
3 clapping push ups
Weightlifting
Closegrip Bench Press (1 RM )
Metcon
Metcon (3 Rounds for reps)
3 Rounds – each for reps
Mini FGB style-1 min ea
Power Snatch
Flutter Kicks
Push Up
Rest
