CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Jump n Rope
Down dog/Scorpion Stretch/ Band-Shoulder warm up
2x
10 Kettle bell swings
Bear Crawl 10m
10 Ball slams
Bear Crawl 10m
Weightlifting
Push Press (1RM then drop set)
Push Press:
Find 1 RM-
Then drop set (ME at 80%, ME at 70%, ME at 60%)
have a partner pull the weight, only rest is time to pull them off.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 min
40m waiters walk ea arm (ie 40m L, 40m R) 35/25
30 sec plank (forearms, palms up)
20 Floor press (35,25)
10Toes to bar
