CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Run 200m
Animal Farm Warm up
Arm circles
Dislocates w/pvc
5 wall washers with PVC
5 overhead squats with PVC/Bar
Metcon
Metcon (Time)
Run 1 mile
35 Overhead Squats (95/65)
35 Wall balls
35 Ab Mat Sit ups
35 Wall balls
35 Hip Extensions
35 Wall balls
Run 1 mile
rx+ OHD Squt 115/75
abmat -> GHD
Hip Ext (25/15 plate)
Wear a vest on the runs. (20/10)
55+ 75/55 OHD Sqt
16#/10′, 10#/9′
Drive thru – use 200m front and back instead of 1 mile
