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