CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
100 Singles + 50 DUs + Triple
Banded Shoulders
1x
5 Pushups
5 Diamond Pushups
5 Hands Wide Pushups (outside shoulders)
10m Forward Banded Walks + 5 Squats
10m Reverse Banded Walks + 5 Squats
10m Lateral Banded Walks L + 5 Squats
10m Lateral Banded Walks R + 5 Squats
Weightlifting
Front Squat (Find 1 RM)
Bench Press (Find 1 RM)
Metcon
Metcon (AMRAP – Rounds and Reps)
7 Min AMRAP
7 Wall Balls (20#-10’/ 14#-9′)
7 Push ups
7 Sit ups
55+ (16#-10’/10#-9′)
