CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Roll Shoulders with lacrosse ball
Run 200
2x
10 pull ups
10m Bear Crawl
10 Kettle bell swings
5 Kettle bell overhead squats (ea arm)
10 banded shoulder press ea arm
Weightlifting
Shoulder Press (12 min to find 1RM)
Metcon
Metcon (4 Rounds for reps)
Tabata
Double Under
Ring Dip
Box Jump (24/20)
Push up
Rest 1:00 btw Movements
as many reps as possible (total reps)
