CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Jump -n – Rope warm up- then 30 doubles
Roll upper back, Banded bully stretch
Arm Circles
2x
10 Ball slams
10 Wall balls
30 second hold ring support
Weightlifting
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)
