CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Row 2 min
Roll legs/hammy stretch (2 min)
Banded Monster walks (2 min)
2x then
5 dumb bell goblet squats
10 split squats (5 ea leg) – empty then with wt
5 box jumps (skip it if you can’t jump)
10 single leg deadlifts (5 each)
5 pull ups
Weightlifting
Deadlift (Work up to 3RM)
Technical max = where form starts to break…not absolute max
Metcon
The Game 14.2 (May) (Time)
30-20-10
Row (Calories)
Sit up
Wall Ball
