CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
5 Min Jump Rope + DU Practice
Lacrasse Ball (Pecs/Lats/Shoulders)
1x
10 Pull-up + Toes-2-Bar*
10 Push-ups
5 Box Jumps
* Complete a pull-up, then toes-2-bar without releasing the bar.
Review Push Jerk w Empty Bar/PVC
10 Push Press
10 Front Squats
10 Push Jerks
Weightlifting
Push Press (Find 1 RM for the day)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 5
10 KBS (53/35)
30 Double Unders (15 Attempts or 50 Singles)
Rest 5 Minutes
AMRAP 5
5 Pull-ups
10 Push-ups
Rx+=(70/44); CTB Pull-ups
Goal is 12+ total rounds
