CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Roll back/shoulders with Lacrosse ball – 5 min
Row 500m
Bandy shoulders
2x
8 Dumb bell shoulder press
8 Dumb bell overhead squats (4L/4R)
8 push ups
Review Split Jerk
Weightlifting
Split Jerk (10 min- 1 RM Split Jerk)
Metcon
Metcon (Time)
3 Rounds
Row 20/16 Calories
30 Push ups (Hands & feet on plates)
40 squats
