CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Run 400
Roll back, hips, legs + pigeon pose and wrist stretch
1X
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
10 Banded Good mornings
Burgener warm up/Squat Clean
Weightlifting
Clean (1RM Clean (Squat))
Metcon
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
