CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Band Shoulders + Spider man /
2x
100 singles + 30 Doubles (alt = 200 singles)
5 A frame push ups (Down Dog)
10 GHD sit ups
10 ninja roll ups
20 sec Ring L-sit/Ring support
Weightlifting
10 min EMOM (Do A on the Odd, B on Even minutes)
A- (2-3) Bar MU (Alt/Skin the cat/ TTB/ Leg Lift)
B- Dumbell Squat Snatch- Practice (start light and move up)
Metcon
Metcon (Time)
4 rounds for time
100m Farmers Carry
20 Dumb bell snatch (10 ea arm) – Full squat
35/25
