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WOD March 28, 2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Lacrosse ball smash shoulders

Run 400m

Bandy Shoulders

2x

10 Kettle bell swings

10m bear crawl

10 ball slams

10m crab crawl

Weightlifting

Push Press (1RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

5 Strict Pull ups

5 Hand Stand Push ups

15 Kettle Bell swings (53,35)

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