CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
5 min to roll legs/back
Row 300m
Down Dog/Updog/Spiderman/Hamstring
1x
10 Kettle bell swings
10 Goblet squats
15 GHD sit ups
5 Box Jumps
5 Pull ups
Weightlifting
A: Snatch Grip Deadlift (Find 1 RM)
B: Snatch Grip Deadlift (5-5-5 @ 65%)
Metcon
Metcon (4 Rounds for reps)
Tabata intervals- As many reps as possible:
Toes to Bar
Squat
Flutter Kicks (top leg to 90 degrees)
Hip Extension
(1 tabata interval between exercises to capture score)
Score = total reps
