CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Jump -n – Rope warm up- then 30 doubles
Roll upper back, Banded bully stretch
Arm Circles
2x
10 Ketlle bell swings
10m Bear crawl
10 Ball slams
Weightlifting
EMOM- 10 min
Min 1,3,5,7,9 (3 Overhead squats @75%) add 5-10# from last
Min 2,4,6,8,10 (2-3 Muscle ups (or ring dips))
Overhead Squat (3-3-3-3-3@ 75% add 5-10 from last)
Metcon
Metcon (AMRAP – Reps)
Complete as many rounds as possible in 12 minutes of:
5 chest-to-bar pull-ups
10 Front squats, 95#/65#.
15 Sit ups
