CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Run 400
3x
5 Pushups
30 Shoulder Taps From Plank Position (15 each arm)
5 Strict Pull-ups
Foam Roll + Lacrasse Ball (Pecs/Lats/Soulders)
Banded Shoulders + Couch Stretch
Weightlifting
EMOM 10
Min 1 = Bench Press 3 reps @ 75%; 1X Max reps @ 85%
Min 2 = 8 Dumbbell Bench Rows (Each Arm) @ AHAP
For bench press, complete the first 4 sets all at 75%; for the last set, increase weight to 80-85% and complete AMRAP and record as score.
Bench Press (Max reps at 80-85%)
Dumbell Rows (AHAP)
Chest or bench supported
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Cash Out
At end if time or on your own:
40 Sit-ups
30 Bicycle Crunches (L+R=1)
20 Hollow Rocks
10 V-Ups
