CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Run 200
Agility ladder drills
Dislocates
Down Dog/Spider man/Pigeon
5 Ninja Roll ups
8 empty bar thrusters
*warm up to Back Squat
Weightlifting
A: Back Squat (Back Squat (4 x 5 @ 77.5%))
B: AMRAP 30sec. Toes to bar.
(Go from A to B then rest 1:00
WOD
Metcon (AMRAP – Rounds and Reps)
As many rounds as possible in 9 min
7 Dumb bell Thruster (45/25)
14 Sit up
