CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Jump -n – Rope warm up- then 30 doubles
Roll upper back, Banded bully stretch
Arm Circles
2x
10 Ketlle bell swings
10m Bear crawl
10 Ball slams
30 second hold ring support
Review OHD Sqt & Warm up to %
No OHD Sqt then Shoulder Press same %
EMOM- 10 min
Min 1,3,5,7,9 (3 Overhead squats @75%)
Min 2,4,6,8,10 (2-3 Muscle ups (or ring dips))
Weightlifting
Overhead Squat (For % Only)
Shoulder Press (For % Only)
Metcon
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
