CrossFit PTC – WOD
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 https://youtu.be/47aPSgWVzno
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)