CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Roll legs 5 min
Row 500
2x
8 Banded Good Mornings
5 Ninja Roll ups
5 Box Jumps
5 Hip Extensions
HS Hold for 20s
Weightlifting
Back Squat ( 3 x 8 @ 65%)
Deadlift (3 x 8 @ 65%)
Metcon
12 min AMRAP
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
3 HSPU
7 Burpees
9 Kettlebell Swings (53/35)
