CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Dynamic warm up
Dislocates with PVC
Run 200m
Couch/Pigeon Stretch
1x
8 x Single arm dumb bell overhead squats
5 box jumps
work up to Single Arm Db Snatch weight.
Metcon
Metcon (4 Rounds for time)
Every 10 minutes, for 40 minutes (4 sets) for times:
Run 400 Meters
15 Burpee Box Jump-Overs (24″/20″)
20 Alternating Single-Arm Dumbbell Snatches (40/25 lbs)
Run 400 Meters
(If you will get less than 1 minute rest, cut the last run)
Record the time of each round
Rx+ (50/35)
