CrossFit PTC – WOD

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Metcon (No Measure)

3-4 sets of:

– Tempo Dumbbell bench press x 8 reps (3 seconds up, 3 second hold at top, 3 seconds down)

– 6-8 strict pull ups (add weight if able) Scale to banded strict pull ups or negatives.

– 10 Pendlay rows

Rotate through the movements, resting a bit in between each. Add weight each set if able.

Metcon (4 Rounds for reps)

Tabata intervals of:

(:20 on, :10 off x 8 sets)

Rest 1:00 between movements

– Arms only assault bike for calories

– lemon squeezers

– battle ropes

– hollow rocks (forward and back = 1 rep)