CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
100 Singles, 40 Doubles, Triple Attempt
Lacrosse Ball Shoulder Mobility
1x
2 Skin the Cat
30 Sec HS Hold
5 Box Jumps
10 KBS
Weightlifting
Shoulder Press (3 X 5 @ 70%)
10 Minutes to complete
Metcon (5 Rounds for time)
5 Rounds each for time:
In 6 minutes:
500m Row
30 Double Unders (3:1 Singles)
10 Ring Dips
Rest
Record the time for each round
