CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
1-Min Assault Bike
2x
5 Pushups
30 Shoulder Taps From Plank Position (15 each arm)
5 Strict Pullups
Foam Roll + Lacrasse Ball (Pecs/Lats/Soulders)
Banded Shoulders + Couch Stretch
Weightlifting
Floor Press (Work up to a 3 RM )
Use a barbbell. https://www.youtube.com/watch?v=e-ccDIz_6TY
Metcon
Partner Cindy (AMRAP – Rounds and Reps)
AMRAP 20
5 Pull-ups
10 Pushups
15 Air Squats
Partner A will complete a round then rest as Partner B completes a round. Score is totat team rounds and reps.
Rx+= Wear a Vest
Travel WOD
10 Rounds for Time of:
10 Push-ups
10 Sit-ups
10 Air Squats
