CrossFit PTC – WOD
(No Measure)
Jump-n-Rope warm up
Mob: Shoulder
1x
5x Turkish Get up and Waiters Walk 10m
5x single arm overhead squat (KB or DB) -each
10 Push ups
5 clapping push ups
20 sit ups
Bench Press (wu – 3/62.5, 3/72.5, 3+ or ME /80)
Metcon (Time)
5 Rounds
5 Push Press (135/85)
10 Supine Ring Rows*
15 Push Ups
*Ring rows = body parallel to ground at bottom
