CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Run 400
bandy shoulders
With a partner
2x
8 Med ball Chest passes (16/8)
10 m bear crawl
8 Med ball overhead passes
10m bear crawl backward
Weightlifting
Bench Press (3 x 5 @ 72.5%)
add 5-10 lbs from last week
Metcon
Metcon (Time)
4 Rounds
50 Double Under
20 Kettle Bell Swing (53/35)10 Hand Stand Push up
Rest 2min
total time…don’t subtract the rest
Metcon (Time)
NO DOUBLE
4 Rounds
100 singles + 3 burpees
20 Kettle bell swings (53/35)
10 hand stand push up
rest 2 min
scale:
Use pull ups or jumping pull ups instead of hspu
