CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Jump N Rope Warm up
Roll back/Down Dog/Up dog
2x
15 Kettle bell swings
5 goblet squats
5 Overhead squats (empty Bar)
Burgener Warm Up
Weightlifting
EMOM: 20 Min.
A: GHD Situps (10)
B: Calorie Row
Row for calories 10/7
C: Core Plank (40 seconds)
D: Renegade Row (4)
(push up then pull L/Pull R =1
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 7 min
7 Burpees
7 Power Snatch (115, 65)
