CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Roll back, hips
Run 400
spider man+ pigeon pose
2X
10m Forward Banded Walks + 5 Squats
10m Reverse Banded Walks + 5 Squats
10m Lateral Banded Walks L + 5 Squats
10m Lateral Banded Walks R + 5 Squats
10 Banded Good mornings
Review Sumo Deadlift
Weightlifting
Sumo Deadlift (3RM)
new to this lift work form first!
Metcon
100 Thrusters (Time)
100 Thrusters for time (75#/55#)
Every minute on the minute do 3 burpees (starts at 0:00)
Rx+ 95/65
Masters 65/45
20 min strict time cap.
masters = 55+