CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Run 200
Foam Roll As Needed
2x
10 Wall Squats
10 X-Band or Banded Walk
10 Banded Glute Bridges
10 Banded Squats
Weightlifting
Back Squat (Find 1 RM for the day)
Metcon
Carver (AMRAP – Rounds and Reps)
AMRAP 20
8 Burpees
6 Front Squats (135/95)
200m Run (with 45/25# Plates)
2 Rope Climbs (2:1 Progressions)
Rx+= (155/115)
Rx55+= (115/75)
Run is worth 4 reps
Travel WOD
Complete for Time:
800m Run
50 Walking Lunge Steps
400m Run
25 Walking Lunge Steps
If available, hold a plate or dumbbell overhed for lunges.
