CrossFit PTC – WOD
Bench Press (5×8 bench press working up to 8 rep max)
Take 5 sets of 8 to work up to a heavy set of 8 for the day.
** In between sets, complete 10-15 ghd sit ups, 15-20 abmat sits/ 10-15 v ups.
Metcon (No Measure)
– Tricep push downs
– Assault bike
– Hand release push ups
– Barbell bicep curls
**complete all 8 sets of each movement before a 1:00 rest and moving to the next movement.
Goal is quality of reps, not quantity