CrossFit PTC – WOD


Warm-up (No Measure)

Jump -n – Rope warm up- then 30 doubles

Roll upper back, Banded bully stretch

Arm Circles


10 Ball slams

10 Wall balls

30 second hold ring support


Teach/review lifts.

Goal is to add weight, and not take weight off. You should be able to 3x Push Press your 1RM Shoulder Press, you should also be able to 5RM Push Jerk your 3RM Push press.

Shoulder Press (1-1-1-1-1)

Push Press (3-3-3-3-3)

Push Jerk (5-5-5-5-5)