CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Jump n rope warm up
Dow Dog/Bandy shoulders
Then 2x
10 Kettle bell swings
10m bear crawl
10 Ball slams
10m bear crawl backward
10 push ups
Weightlifting
Push Jerk (Work up to 1 RM)
Metcon
Metcon (Time)
21-15-9
Push press (115/75)
KB Swing (70/44)
Rx+ 155/105
Cash Out:
5 Min EMOM
1- 45s side plank L
2-45s side plank R
3-45s core plank
4.- 45 sec bird dog L
5- 45 sec bird dog R
