CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Jump n rope warm up
Bandy Pulls
Bully, Subway, Scap, Face, Bent row
2x
10m Bear Crawl fwd
10m Bear Crawl bkwd
5 push ups + 5 clapping push ups
30 sec ring support hold
Weightlifting
A: Shoulder Press (Find 1 RM)
B: Push Press (using the weight from todays 1RM shoulder Press)
5 sets of 3 reps
Metcon
100 Push ups with Row (Time)
For time:
100 push ups
Every time you break – Row 15 calories
Notes:
W-75 push ups,
10 Calories
