CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Run 400
Bandy Shoulders
2x
10 Kettle bell swings
10m Forward bear crawl
10 Wall balls
10m backward bear crawl
Weightlifting
Every 2 min (every other min on the minute) for 16 min
A: Floor Press x 5 @ 70% – Heavier = ok
B: Wide Grip Pull up (2,2,2 – do 2 rest 10s, 2 r10s, 2 rest
-scaling options for pull ups (weighted, body weight, partner assist)
-use a pulling grip (palms away), not curling–No Kip
A: Floor Press (4 x 5 @ 70%)
Metcon
Metcon (Time)
For time:
150 Push ups
100 Wall balls (20/10, 14/9)
Partition any way you want
55+ 16/10, 10/9
