CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Row 750
2x
10 GHD sit ups
10 Kettle Bell Swings
5 Kettle bell shoulder press
Then lacrosse ball shoulder mob
Weightlifting
Every 2 min for 10 minutes:
Do 5 shoulder press, then go immed to weighted pull up.
Rest for remainder of 2 min.
A: Shoulder Press (5-5-5-5-5 (70%))
B: Weighted Pull-ups (5-5-5-5-5 as heavy as possible)
Metcon
Metcon (8 Rounds for time)
8 rounds each for time:
Every 2 min for 16 min (8 sets)
5 push press (80% )
10 Over the bar burpee
Record time:
If in the first 5 rounds you have less than 30 sec rest
go to 8 burpees.
Push Press (8x 5 @70% – use for percent)
