CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Shoulder Mobility -ball
Run 400
Bandy Shoulders
2x
10 Kettle bell swings
10m Bear crawl
15 Ghd Sit ups
10 empty bar thrusters
Weightlifting
Bench Press (1 RM)
45# plate under head of bench
Metcon
Metcon (Time)
4 Rounds for time
Run 400m
15 Thrusters (95/65)
10 pull ups
