CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
5 minutes on a lacrosse ball – shoulders
Run 200
Agility Ladder Drills
2x
5 push ups
10 toes to bar
15 Ketlle bell swings
EMOM 10 min
A- 3 HSPU
B- 20 Hollow hold/ hollow rock
Metcon
Metcon (Time)
5 Rounds for time
Run 400
15 Pull ups
20 Sit ups
Rx+ wear a vest 20#/10#
