CrossFit PTC – WOD
Warm-up (No Measure)
Scorpion Stretch/Hang man
5 Pull ups
10 Push ups
Shoulder Press (Work up to 1RM)
Weighted Pull-ups (Find 1 RM- )
No pull up? Do timed bar hang Max effort. Then do 4 sets of 3 controlled negattives or ring rows with feet elevated.
Weighted Pull Up (( In case you entered numbers here before))
21 Kettle bell swings (70/44)
Push-ups (1 min max effort)
Cash out ….if you have time.