CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Roll Upper Back + Lacrosse Ball
2x
10 Box Jumps
5 Single Arm DB Power Snatches (L+R)
15 Air Squats
10 Ball Slams
Review DB Snatch
Weightlifting
10 MIN EMOM (Do A on the Odd, B on Even minutes)
A- Alternate 30 Sec Hand Stand Holds/L-Sit/Pullups
B- Dumbbell Squat Snatch- Practice (start light and move up)
For A, rotate to a new movement each time.
Metcon
Metcon (Time)
4 rounds for time
500 Meter Row
20 Alternating DB Squat Snatch (10 ea arm)
Rx+= 50/35#
Rx= 35/25#
Rx Masters 55+ = (25/15#)
Scaled (25/15#)
