CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Keg stretch then Lacrosse ball smash
Row 500
Hang Man stretch
10 Banded dislocates
Band pull aparts
10 Overhead squats with band against
the wall
Burgener Warm up
Weightlifting
Zots Press (work up to 3RM)
Snatch (65%)
Hang Snatch (65%)
Metcon
Metcon (Time)
Run 200m
10 Pull ups
20 push ups
30 Squats
Run 400m
20 Pull ups
40 Push ups
60 Squats
Run 200m
10 Pull ups
20 push ups
30 Squats
Rx+ (20#/10#)vest
