CrossFit PTC – WOD
Deadlift (Work up to a heavy set of 5 deadlift)
Complete 5 sets of 5 working your way up to a heavy set of 5 for the day.
Metcon (No Measure)
4 sets of:
– 8 single leg KB deadlifts each leg (slight bend of knee, opposite hand to foot)
– 15-20 hip extensions on GHD (flat back, hinge at hips keeping back flat, return to parallel with the floor)
**alternate movements with a bit of rest between each.
3 x :40 max effort assault bike. Rest 2:00 between sets.
**score is total calories
***all out each time!