CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Roll back/legs/piriformis/IT/adductors
Sampson/Pigeon/Hamstring
2x
Run 200
5 Pullups
10 Box Jumps
15 Air Squats
20s Hand Stand Hold
Weightlifting
Back Squat (5 RM for the day, then drop sets)
Work up to 5 RM for the day. Then complete 4 drop sets of 5 reps taking off 5-10% each set. Rest only long enough to change weight.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 4
4 Pull-ups
8 Push Press (95/65)
Rest 4 min
AMRAP 4
15 Russian KB Swings (53/35)
30 Double Unders (Sub 50 Singles)
Rx+ = Strict Pull-ups; Push Press (115/85); KBS (70/53)
Rx55+= Push Press (75/45)
