CrossFit PTC – WOD
PU: B/54, A/121
DU: B/68, A/236
SS: B/2x45s, A/340
(No Measure)
Jump -n- rope (5 min)
Banded bully, face pulls, banded scap pull
Two rounds:
3 Scap Pull, Strict Pull up, Kipping Pull up
3 Down dog push up, strict HSPU, kipping HSPU
3 wall washer squats, wall squats, squats
3 hanging leg raise, strict TTB, kipping TTB
(each is a progression, if you can’t do the
challenging version repeat the one you can)
Shoulder Press (45/5,55/3,62.5/1,67.5/10+)
Metcon (3 Rounds for reps)
AMRAP 3 min
7 Wall ball
7 Box Jump
Rest 2 Min
AMRAP 3 min
7 Sit ups
7 Burpees
Rest 2 Min
AMRAP 3 min
7 pull ups
7 push ups
