CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Run 400
couch stretch/pigeon pose
2x
10 Kettle bell swings
10 GHDs
10 Wall balls
3 Box Jumps
Weightlifting
21 Min EMOM
A: Back Squat (3 @ 75%)
B: Plank Hold (2 x Side Plank (20s ea side))
C: Core Plank (35s)
Metcon
Metcon (AMRAP – Rounds)
8 Min AMRAP
5 Deadlift (275/155)
20 Double unders
