CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Jump -n- Rope complex
Banded Shoulders
10 Med Ball Throws of
Chest Pass
Overhead
Lateral – L and R
Scoop (Underneath)
Drop Pass
Set up incline bench
Weightlifting
A: Max reps incline bench press (45# plate under one end of bench)
B: 5 Supine Ring Rows (feet level with rings)
Complete 4 sets of max reps using a weight that allows for 12-15 reps per set.
Between sets complete 5 strict supine ring rows.
Bench Press- Slight incline (4 X Max Reps)
Enter heaviest weight used and number reps
Metcon
Metcon (Time)
“Debbie Downer”
Teams of 2 for time:
50-40-30-20-10
Double Unders (2:1 Singles)
Sit-ups
Air Squats
Pull-ups
One partner working at a time. Partition reps as needed. Reps are team reps.
