CrossFit PTC – WOD
(No Measure)
Dynamic Warm Up (short)
Then:
1 mile run
followed by:
15 banded dislocates
15 face pulls
15 scap pulls
10 empty bar OHD squats
10 Wall balls
Overhead Squat (Find 1 RM – 10 min)
Metcon (No Measure)
8x 50m sprints
Rest 1 min
