CrossFit PTC – WOD
Warm-up
Run 200
Down dog/Scorpion Stretch
Band warm up (scap pulls, face pulls, chest press, shoulder pr)
1x
5 Empty bar thrusters
8 Reverse hypers
5 pull ups
Weightlifting
EMOM 18 min (i.e. 6 rounds)
A: Shoulder Press (x 6 @ 70%)
B: GHD Situps (x 8 )
C: Ring Dips (x 5 )
For C do either Ring Dip (x5) or MU/ Bar MU x 2
C: Muscle-ups (x 2 )
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 9 min
15 Push ups
10 power cleans 135/85
5 Push Jerk 135/85
