CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Run 400m
bandy shoulders
With a partner
2x
10 Med ball Chest passes (16/8)
10 m bear crawl fwd/10m bear crawl bkwd
10 Med ball overhead passes
10 m bear crawl fwd/10m bear crawl bkwd
Weightlifting
1RM Shoulder Press
Then drop set (ME at 80%, 70%, 60%)- Only enough rest to change weights
Shoulder Press (1RM )
Only record ME at 80%
Shoulder Press (ME 80%)
Metcon
A: Metcon (2 Rounds for reps)
Complete as many rounds and reps as possible in 5 minutes of:
10 Push Press (115/75 lbs)
15 Kettlebell Swings (24/16 kg)
Rest 2 minutes, and then…
Complete as many rounds and reps as possible in 5 minutes of:
10 Toes to Bar
10 Box Jumps (24″/20″)
