CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
2 min ea station
A:Roll back /t-spine
B: Hangman stretch
C: Band pulls (face, sword, 3 dimensional)
2x
Row 250
10 Wall ball
10 Ball slams
10 Dislocates
Weightlifting
5×1 PP, PP, SJ @ 80% of PP
Push Press (5x – Push Press, Push Press, Split Jerk )
use 80% of push press
Emphasis on form and speed
Split Jerk
Metcon
Metcon (Time)
27- 21- 15- 9
Row
Push up with hand release
Pull up
Scaled/Beginners:
21-15-9
Row
Jumping pull ups
Knee push up (no release)
