CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Run 200
2x
15 KBS
10 Mountain Climbers
2 Wall Climbs
Roll Upper Back/Hips
Front Rack Mobility + Wrists
1x
8 Empty Bar Front Squats
8 Empty Bar Stationary Lunges
8 Scap Depressions
5 Strict or 10 Kipping Pull-ups
Weightlifting
Front Squat (1X5 @ 50-60-70%;1X3 @ 80%; 1X Max reps @ 90%)
Third week in the cycle. You should be getting 3 or more reps at this %.
Metcon
Metcon (Time)
4 Rounds for Time:
15 Pull-ups
10 Front Rack Lunges (95/65)
5 Bar Facing Burpees
Rest 1:30
Rx+= CTB Pull-ups; (135/95)
Rx 55+ & Scaled = (75/55)
Mobility
5-10 minutes of cool down mobility, coaches choice.