CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Run 400m
Then:
Calf stretch (wall or band)
Couch stretch
1x
20-1 Arm Russian Kettle Bell Swings (10 ea side)
10 Goblet squats
10 GHD sit ups
Burgener/C&J Review
– Warm up to WOD weight and practice rope climbs
Metcon
Metcon (Time)
5 Rounds
Run 400
9 Clean and Jerk (155/105)
3 Rope Climbs
RX + 185/125
