CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Run 400m
20 x 1 arm russian kettle bell swings (10 ea arm)
10m bear crawl
10 ball slams
10m Backward bear crawl
then bandy shoulders
Weightlifting
Shoulder Press (Max Effort at 90%)
Suggested warm ups: %/#
50/5, 60/3, 70/2, 75/1, 80/1, 85/1, 90/3+
Metcon
Long Tall Helen (Time)
3 rounds for time of
Run 800m
21 Kettle bell swings (53/35)
12 pull ups
Rx+ 70/44, CTB pull up
