CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Run 400
Roll Pecs/Lats w/Lacrosse Ball
Banded Shoulers + Pec Stretch
2x
5 Pull-ups
10 Push-ups
15 Air Squats
Weightlifting
Bench Press (1X5 @ 50-60-70%;1X3 @ 80%; 1X Max reps @ 90%)
*After each set, complete 5 strict pull-ups (25 total) alternating grips each set (overhand, chin-up, over-under)
Scale = 3 reps of 1s chin over-the-bar with 2-3s slow release to full extension
Metcon
Tabata Non-Grata (AMRAP – Reps)
Cal Assault Bike
DB Floor Press (35/20)
Cal Row
Sit-ups
For max reps. 1 Min Rest Btw Movements
Rx+= (50/35); GHD Sit-ups