CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
3x Rowling
1 Evil Wheel for every meter over 100
5 Pushups + 5 Pullups (strict) each round
Banded Shoulders + Ankle Mobility
Weightlifting
Push Press (5X3 @ AHAP)
After warmup, take 5 sets to work up to a heavy 3 adding weight each set with no misses
Metcon
Metcon (Time)
3 Rounds for Time:
30/24 Calorie Row
20 Toes-2-Bar
10 HSPU
Rx+ = Strict HSPU
Scaled = 10 DB Push Press (AHAP) for HSPU or box progression
