CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Roll upper back/lats/hips
Banded Shoulders Coaches Choice
2x
Run 200
8 Empty Bar Front Squats
8 Empty Bar Push Press
8 Empty Bar Overhead Squats
8 Empty Bar push jerks
Gymnastics
EMOM: 20 min
A: Hip Extension x 10
B: Side plank 40s
C: 2 Rope climbs
D: Side plank 40s
E: 8 Ring dips
Metcon
Metcon (3 Rounds for reps)
3x thru, fight gone bad style
1 min of each station for reps
Pull up
Row Calories
Hang Power Clean (135, 85)
rest 1 min
Rx+
CTB Pull up
HPC 185/105
