CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Run 400
Scorpion Stretch/Hang man
2x
5 Pull ups
10 Push ups
15 squats
Weightlifting
Shoulder Press (Work up to 1RM)
Weighted Pull-ups (Find 1 RM- )
No pull up? Do timed bar hang Max effort. Then do 4 sets of 3 controlled negattives or ring rows with feet elevated.
Weighted Pull Up (( In case you entered numbers here before))
Metcon
Metcon (Time)
3 Rounds
Run 600m
21 Kettle bell swings (70/44)
12 Burpees
Push-ups (1 min max effort)
Cash out ….if you have time.
