CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Row 250
With a barbell + foam roller + light band
2 rounds of:
6 Bent over rows
6 Push Press
6 Barbell Curls
25 Band pull aparts
10 Foam Roller passes on each lat
10 Thoracic rotations
3 way banded shoulder + Lat (30s each)
Weightlifting
9 min EMOM
Floor Press (9 x 3 @60% of last weeks 3rm)
– Pause for a 1 count on each rep.
– Change Grip every 3 sets ie. close, medium, wide, close
– Take 3-4 sets to build to work weight.
– Beginner: 6 x 4, using one moderate weight for all 5 “work-sets” (slightly heavier than last week)
Metcon
CP (Time)
For time:
30 Curtis Ps (115,75)
1 Power Clean + 1 Front Rack Forward Lunge (each leg) + 1 Push press
Rx+ 135, 95
55+: (95, 65)
L1: (75, 55)
*Beginner Option
3 RFT:
10 Deadlifts (95, 65)
20 Walking Lunges
30 Single Unders
