CrossFit PTC – WOD
Shoulder Press
Complete 10-8-6-4-2 shoulder press, adding weight each set.
Between sets, complete:
10 sit ups + :30 hollow hold + 10 sit ups
Shoulder Press
Shoulder Press
Shoulder Press
Shoulder Press
Metcon (AMRAP – Rounds and Reps)
16 Minute AMRAP with a partner of:
Partner 1 – Assault bike 20/14 calories
Partner 2 – 12 burpee box step ups 20″
**if you finish before your partner, you get to rest
***every time you switch that counts as one round
