CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Row 500
2-3 Min Foam Roll
Banded Shoulder + Hamstring (Coaches Choice)
2x
3 Wall Climbs
10 Hanging Scap Pulls
10 KBS
Dumb bell Shoulder Press (5X8-10 Reps AHAP)
Z-Press from seated position
Weightlifting
EMOM 15
Min 1= 8-10 DB Shoulder Z-Press @ AHAP*
Min 2= 30s Front Plank Hold
Min 3= 3x Chin Over the Bar 3-5 Sec Release to Extension
*Sit on floor with legs extended, engage abs and press both DBs overhead
https://www.youtube.com/watch?v=5G43h423gpw
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 5
5 DB Man-Makers (35/20)
10 Box Jumps (24/20)
Rest 2 Minutes
AMRAP 5
5 Toes-2-Bar
15 Air Squats
Man- Makers= R-Pull, L-Pull, Stand with Weight (No Pushup for Today)
