CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Row 500/Roll legs & Back
Down Dog/Spider man/Pigeon
5 Ninja Roll ups
8 empty bar thrusters
12 Banded good mornings
20 Sit ups
Weightlifting
Deadlift (1 RM from 45# plate)
(put bumpers on 45# plates or mats find 1 RM)
Metcon
Metcon (3 Rounds for reps)
Tabata
Box step up to reverse lunge (alt legs each round) 2x25db/2x15db
Toes to bar
Front Squat (95/65)
Do a complete tabata for each exercise (ie 8x) then rest 1 interval between
