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WOD- Thursday June 1, 2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Jump -n – Rope warm up- then 30 doubles

Roll upper back, Banded bully stretch

Arm Circles

2x

10 Ketlle bell swings

10m Bear crawl

10 Ball slams

30 second hold ring support

(review SP, PP, PJ)

Weightlifting

OK to increase weight, but try not to go down. What you 1 RM SP, you should be able to 3RM SP, and what you 3RM PP you should be able to 5RM PJ

Shoulder Press (1-1-1-1-1)

Push Press (3-3-3-3-3)

Push Jerk (5-5-5-5-5)

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