CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
150 Singles + 30 Doubles or Attempts
Lacrosse Ball Shoulder Mobility
2x with Empty Bar
5 Front Squats
5 Push Press
5 BTN Push Press
5 Back Squats
Gymnastics
EMOM 16
Min 1 = 20s HS Hold
Min 2 = 30 DUs (50 Singles)
Min 3 = 20 ABMAT or GHD Situps
Min 4 = 20s L-Sit Bar Hang
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
10 Shoulder to Overhead (95/65)
10 Alt. Front Rack Lunges (95/65)
10 Over-the Bar Burpees
Rx+= (115/85)
Rx55+= (75/45)
