WOD Monday 5-1-2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Spend 3 min on each station: (switch quickly – 15s)

A: Row 750 or 3 min

B: Pigeon pose to a box

C: Couch stretch

D: Hamstring with a band on the rack

Then start warming up back squat:

Weightlifting

Back Squat (Max Effort at 90%)

Suggested Warm up r%/Rep

50×5, 60×3, 70/2, 75/1, 80/1,85×1, 90/ 3+

Metcon

Pull-ups (1 min max effort)

Pushup

1 min max rep

Baseline-CFPTC (Time)

Row 500m
40 Squats
30 Sit ups
20 Push ups
10 Pull ups