CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Row 500m
Roll Shoulders, Keg Stretch, Band pull aparts
2x
10 Kettle bell swings (5R/5L)
10 Kettle bell snatches (5R/5L)
5 Goblet Squats
5 Overhead Squats w/pvc against the wall
(progressions)
Weightlifting
Shoulder Press (1RM )
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 min
Run 100m
8 Box Jumps (24/20)
8 Overhead squats 95/65
8 Toes to bar
Rest 30 sec
rx + 120/85
