CrossFit PTC – WOD
Z-Press (5×8 barbell z press)
Take bar from floor.
Work up to heavy set of 8 for the day with NO LEANING.
Between sets, complete:
– 16 Renegade rows on dumbbells (8 each side, alternate reps) –https://youtu.be/PJpTBj4ilZw
– 20 russian twists (20 total, add weight if able. Complete the reps slow and controlled)
Metcon (AMRAP – Rounds and Reps)
7 Minute AMRAP of:
4 chin ups (palms towards you)
8 plyo push ups
12 squat + plate hop
**scale chin ups to very hard ring rows with palms facing you.
25# bumpers used for plyo push ups – https://youtu.be/s11x3f146qk
