CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Roll legs or static stretch – 5 min
Run 400
10m Forward Banded Walks + 5 Squats
10m Reverse Banded Walks + 5 Squats
10m Lateral Banded Walks L + 5 Squats
10m Lateral Banded Walks R + 5 Squats
2x
10 wall balls
10 toes to bar
Weightlifting
Deadlift (find 1 RM)
Metcon
Metcon (Time)
4 rounds
Run 400
16 Overhead Prison Lunge (45/25)
8 Deadlifts – 60% tdy 1RM + Red band
