CrossFit PTC – WOD
Shoulder Press (Complete 5×5 at 75% of 1 rep max)
**Take bar from floor, adjust weight as needed to keep form perfect and no missed reps.
Between sets of shoulder press complete:
– 30 banded tricep push downs
– :30 hanging L-sit/ chair sit hold (if unable to hang, scale to hollow hold)
Metcon (Time)
For time:
30 KB swings 53/35#
50 double unders
20 KB swings 53/35#
50 double unders
10 Kb swings 53/35#
50 double unders
