CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Jump N Rope Warm Up
Roll t-spine w/roller and shoulders with lax ball
Bandy Shoulders
2x
30s HS hold
30s Ring Support
2 skin the cat
5 Empty Bar thrusters
Weightlifting
Push Press (1RM)
Metcon
Metcon (4 Rounds for reps)
Tabata Intervals of:
Pull up
Push Up
Push press (50% of tdy 1RM)
Double Under
– 8 intervals per movement. (normal)
-No rest between movement
-Score is total reps
