CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Jump -n – Rope warm up- then 30 doubles
Roll upper back, Banded bully stretch
Arm Circles
2x
10 Ketlle bell swings
10m Bear crawl
10 Ball slams
30 second hold ring support
(review SP, PP, PJ)
Weightlifting
OK to increase weight, but try not to go down. What you 1 RM SP, you should be able to 3RM SP, and what you 3RM PP you should be able to 5RM PJ
Shoulder Press (1-1-1-1-1)
Push Press (3-3-3-3-3)
Push Jerk (5-5-5-5-5)
