CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Roll upper back/Keg stretch
Run 400
Bandy Shoulders
5 Kettle Bell Snatches
10 Goblet Squats
5 single arm overhead squats each arm
Weightlifting
12 Min EMOM
A: Handstand Push-ups ((3-5 Kipping))
B: 30s Dead Bug
C: Muscle-ups (3 Muscle ups or 5 Ring Dips)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 min
10 push ups
10 Kettle Bell Snatches (5L/5R) (53/26)
10 Squats
