CrossFit PTC – WOD
Warm-up (No Measure)
20 X-Band Walks
1x with Empty Bar
5 Muscle Cleans
5 Front Squats
5 Push Press
5 Back Squat
20s Pigeon Pose each side
10 Lateral squats (each side)
Deadlift 3rm, then move to the KB row.
Deadlift (Work up to 3rm)
Touch and go, taking the last rep to back to the floor under control.
Kettlebell Row (3×8 as heavy as possible with form)
Should be no body rotation, no jerky movement, should have 2 left in the tank when you finish. Rest 1 min between.
Short and Sweet (Time)
3 Rounds for time:
10 Power Cleans (135, 85)
20 Double Dumbbell Walking OH Lunges (35, 25)
Pick weights you can do: 11 min time cap
Teach: kipping /Lsit = 5 min
EMOM 8 min
A: 20/30s kipping practice or TTB/Pull up/Butterfly
B: 20/30s L sit/L hold (Rings/Bar)–Beg parallets tuck