CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Run 400
Animal Farm Warm Up
Then with an empty barbell- Barbell warm up
5 RDLs
5 DLs
5 Power Cleans
5 Push Press
5 front Squat
5 Good Morning
5 Back Squats
Gymnastics
Handstand Walk (Handstand Walking Drills)
Hand Stand Walking drills
Leave time to warm up to DT weights:
Metcon
Metcon (Time)
3 Rounds
Run 400m
2 Rounds of Cindi
-5 pull ups
-10 push ups
-15 Squats
Then 1 Round of DT
12 Deadlifts (155/105)
9 Power Cleans (155/105)
6 Push Jerks (155/105)
