CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
10 min – roll/stretch – 5 stations
Roll /Lacrosse Ball (Shoulders)2 min ea
Couch Stretch/Sampson/Pigeon 2 min ea
then
Run 200m
Agility ladder drills and box jumps
Burgener Warm up
Weightlifting
Snatch (1 RM)
Clean and Jerk (1 RM)
Clean (for your reference)
Metcon
Overhead Squat (Max effort 2 min @ 95#)
