CrossFit PTC – WOD
(No Measure)
Jump N Rope Warm Up (1x thru)
Groiner/Down dog/pigeon pose
3 rounds or 5 min
5 pull ups
10 push ups
15 squats
**teach KB Snatch
Bench Press (5-5-5 (65%))
After each set of Bench do
5 weighted pull up.
Metcon (AMRAP – Rounds and Reps)
AMRAP 8 min
20 KB Snatch (10 Left/10 Right) (53/35#)
10 Push up
5 Ring dip
