CrossFit PTC – WOD
Warm-up
Metcon (4 Rounds for reps)
4 rounds for time:
Run 200
As many handstand push ups as possible in 2min
Rest 2min
(No handstand push up? Do dumbell push press instead- record weight)
Finisher “Cable chop with band”
50 each side
Warm-up (No Measure)
Row 250 just arms
Row 250
Band warm up shoulders (Scap pulls, face pulls, press, shoulder press, etc)
Inch worm (10m)
Bear crawl forward (10m)
Bear Crawl backward (10m)
Warm up to 65% of Bench press
Weightlifting
EMOM 7 min: Bench Press
Min 1 and 2 5 reps @65% close grip, 3 and 4 – 5@65% Medium, Min 5 and 6 -5@65%)wide
then on min 7 ME Medium Grip @ 65%,
Note: Strive for consistency of grip, explosiveness, and bar path- have a spotter for ME
