CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Jump n Rope warm up
Bandy Shoulders
10m Walking lunge
then 2x
10m Walking lunge
4 x – 1 Arm Over head squat (ea side)
8 kettlebell swings
Weightlifting
15 Minute EMOM
A: Push Press ( 6 x push Press @ 60%)
B: Double-Unders (30 Double Unders (or practice))
C: Renegade Row (3 x Renegade Row)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 8 MIN
Row 12 Calories
24 Sit ups
