CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Run 200
Foam Roll As Needed
Mobilize for Back Squat (Coaches Choice)
2x
10 Wall Squats
10 X-Band or Banded Wall
10 Banded Glute Bridges
10 Banded Squats
Weightlifting
Back Squat (5X3 @ 75-80%)
Pause for 3 seconds at bottom of 1st rep each set
Focus on exploding upward on all reps
Metcon
Metcon (Time)
Complete for time:
21-15-9
Deadlift (225/155)
Burpee Over-the-Box Jumps (24/20)
Rx55+= (185/135)
Rx60+= (165/115)
