CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Roll legs/Upper body= 5 min
Jump n rope warm up
Bandy Shoulders
2x
10 Kettle bell swings
10m Forward bear crawl
10 Wall balls
10m backward bear crawl
Metcon
Metcon (3 Rounds for reps)
3x
Max air squats in 60s
Rest 2 min
Then warm up bench press
Lynne (AMRAP – Reps)
5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
Go immed. From bench to pull ups, then rest as desired
Score is total reps
(If unable to do BW Bench then use 75% 1RM
TAKE CARE OF YOUR HANDS!!!
