CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Run 400
Roll Back and Upper Shoulders + Lacrosse Ball
2x
10 Pull-ups or Ring Rows
10 Clapping or Dynamic Pushups
15 GHD or ABMAT Sit-ups
2 Skin the Cats
Weightlifting
EMOM 10
Min 1 = 10 Reps Bench Press @ 55-60%
Min 2 = 5 Pendlay Rows AHAP w/Good Form
A: Bench Press (5X10 @ 55-60% of 1 RM)
B: Pendlay Row (5X5 @ AHAP )
AHAP = As Heavy as Possible
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20
10 DB Man Makers (35/20)
25 Sit-ups
400m Run
5 Burpee Pull-ups
Rx+= 5 Burpee Muscle Ups (Ring or Bar)
Man Makers = Pushup R-Pull, Pushup L-Pull then stand
No reps for run
