CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Roll upper back/Keg stretch
Run 400m
Bandy Shoulders
5 Kettle Bell Snatches
10 Goblet Squats
5 single arm overhead squats each arm
Weightlifting
Overhead Squat (3 RM )
Shoulder Press (3 x 10 @ 60%)
Metcon
Metcon (Time)
10-9-8-7-6-5-4-3-2-1 Reps of:
Push Press (Same weight as shoulder press)
Supine Ring Rows
Push up
KB swing (70/44)
