CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Run 400
Roll Legs and ham strings
2x
10 steps walking lunge
8 Hip Extensions
10 Barbell good mornings
3 Box Jumps
Weightlifting
Front Squat (3-3-3-3-3 (5 sets of 3 to find a 3RM)Warm up first)
Metcon
CrossFit Games Open 11.2 (AMRAP – Rounds and Reps)
15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24″ / 20″
hand release push ups!
CrossFit Games Open 11.2 Masters (AMRAP – Rounds and Reps)
9 Deadlift (145/90)
12 push-ups
15 box jumps (20/20)
This is 55+ Masters…
Step ups are allowed.
