CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
200m with dumbbells- alternate between waiters, farmers and front rack ~ 40m
Bandy Shoulders
2x
10 KB swings
5 KB push press each side
10 Goblet Squats with KB
4 Turkish Get ups (2 ea side)
Weightlifting
ME UPPER
Floor Press (1RM)
Metcon
Metcon (AMRAP – Reps)
As many reps as possible in 12 min
Row 10 Cal
10 Ring Dips
Row 15 Cal
15 Ring Dips
Row 20 Cal
20 Ring Dips
Row 25 Cal
25 Ring Dips
… continue adding 5 cal and 5 dips till the time expires
