CrossFit PTC – WOD
(No Measure)
Run 400m
Bands: Scap pulls, Face pulls, Banded Bully
PVC- Dislocates
2x
10 Overhead squats against wall- pvc
10 Kettlebell swings
5 empty bar thruster
Burgener warm up
Shoulder Press ( 40/5, 50/5, 60/5)
Do 5 cleans before each set of shoulder presses (use the clean weight)…ie 1st round is 5 Cleans then 5 shoulder press at 40% of Shoulder press weight…working on form. You should move through this quickly.
Metcon (2 Rounds for reps)
2 Rounds for reps (team)
I go/U go – 1 min each partner/each station
Kettlebell swing (70/44) (partner holds plank)
Burpee (partner holds side plank)
Goblet squat (partner holds other side plank)
Sit up (partner holds superman)
Rest 1 min
* every time you break a hold subtract 2 reps
