CrossFit PTC – WOD
(No Measure)
Jump N Rope Warm Up (1x thru)
Groiner/Down dog/pigeon pose
2x
Leg kicks x 10
10 banded good mornings
10 reverse hypers
—
work on pistols/pistol mobility for 5 min or find a sub that you can use for the wod.
Deadlift (5/75, 3/85, 1+/95)
Metcon (3 Rounds for reps)
AMRAP 3 min
7 – Power Clean (135/85)
7- Burpee
rest 2 Min
AMRAP 3 min
7 Box Jumps (24/20)
7 push up
rest 2 min
AMRAP 3 min
7 Sit ups
7 Pistols
