CrossFit PTC – WOD
(No Measure)
200m Run
Banded- Scap pull, face pull, bent row
Banded – Bully stretch, Pec stretch
Then:
with a med ball and partner
10 Overhead throws
10 backward throws
10 side throws (each side)
10 Squat and pass (think wall ball pass)
Burgener warm up Clean
EMOM – 10 min, Clean high pull, Clean (75-80%)
Shoulder Press (5 x 5 @ 62.5)
Metcon (3 Rounds for reps)
Tabata:
Floor Press (35, 25)
Toes to Bar
Sit up
One tabata interval for each movement. i.e.: 8x floor press 8x Toes to bar 8x Sit up…
