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
Metcon
Metcon (6 Rounds for time)
6 Rounds each for time:
In 5 minutes:
Row 400 Meters/350 Meters
5 Thrusters (115/75 lbs)
10 Burpees Over the Barbell (side facing)
Rest remainder of the time
Record time to complete each set
(if you have less than 1:15 min rest then scale wt or row )
