CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Jump-N-Rope Complex
Banded Shoulders
10 Med Ball Throws Each of
Chest Pass
Overhead
Lateral – L and R
Scoop (Underneath)
Drop Pass*
*Partner drops MB to chest of partner laying
on back who returns it to standing partner (Don’t need a box)
Floor Press (Work up to a heavy 3 reps)
These are with a barbell. Hands should be positioned so that forearms are vertical.
Elbows in front of the bar through the press. Legs flat.
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
Cash out of 25 evil wheels if there is time left over.
