CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Run 400
Foam Roll Shoulders
Banded Shoulder or PVC Mobility
Partner Med Ball Throws (10 Each):
Chest Pass
Wall Ball Toss
Lateral L & R
Scoop Shot
Drop Pass
With Empty Barbell Complete
Strict Press
Push Press
Push Jerk
Weightlifting
Push Press (Find 1 RM max for the day)
Suggested rep scheme: 5-5-3-1-1-1
Metcon
Curtain Call (AMRAP – Reps)
AMRAP 8
1 Push Press (95/65)
1 Box Jump (24/20)
2 Push Press
2 Box Jumps
3 Push Press
3 Box Jumps, etc.
Rest 4 Min
AMRAP 2
Max Burpees
Rx+= (135/85)
Rx55+ & Scaled = (75/55)
Score is total reps of push press, box jumps and burpees
Extra Credit
If time, or on the side
Three rounds:
30s Plank Hold
20 Hollow Rocks
10 V-ups