CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Jump-N-Rope Warm up
Shoulder Mobility (Bands/Partner)
2x
5 Pull ups
10 push ups
10 Mtn Climbers
10 Squats
Burgener Warm Up
Weightlifting
Snatch Balance (8 x 2 @ 80-85% of SN – rest 1 min)
New? Work on overhead squat
Shoulder mobility problem? Bench Press 8×2 using 65%
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 min
32 Double Unders
16 KB swing (53/35)
8 OHD Prison Lunge (45/25) – Alt legs
Rx+ 70/53 Kb, 2x 35/25 dumbbell
M55+ 44/26 Kb, 35/26 OHD Prison Lunge
