CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Roll legs x 5 min
2x
20m sled push
10 Hip Extensions
10 Squats Back to the wall (perfect overhead with PVC)
10 Squats Facing the wall
20 Sit ups
Weightlifting
ME LOWER
Back Squat (1RM with 3sec pause at bottom)
Metcon
Metcon (Time)
5 Rounds
Run 200m
20 Jumping lunges
