CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Jump -n- rope warm up
Shoulder Band warm up/stretch
then 2x
8 evil wheel roll outs
8 empty bar thrusters
8 kettle bell swings
Weightlifting
Overhead Squat (Find 3RM OHD Squat )
(ROM issues use Shoulder Press)
Shoulder Press (3rm)
Metcon
Metcon (Time)
50 Speed steps
15 OHD Squats (60% Tdy 3RM)
40 Speed steps
12 OHD Squats
30 Speed steps
9 OHD Squat
20 Speed steps
6 OHD Squats
10 Speed steps
3 OHD Squats
(speed steps count 1 every Right foot)
(ROM issues- Annie with speed steps, ie sub abmat situps for Ohd Sqt)
