CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Roll legs/back -5min
Run 400m
bandy shoulders
2x
15 KB Swings
5 Box Jumps
5 Good mornings (2nd time add some weight)
5 Shoulder Press (2nd time add weight do push press)
Then warm up bench press:
Weightlifting
Bench Press (Bench press : 8-8-8-8-8 @ 60% )
Rest 1 min
Metcon
Metcon (Time)
3 rounds
Run 400m
15 Deadlifts (225, 145)
21 Wall balls (20#/10′, 14#/9′)
