CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Row 500
Roll Back/Legs/Hips/IT Adductors
Hamstring Stetches (Coaches Choice)
2x
10 Hanging Scap Pulls (1s hold)
10 Squats
5 Box Jumps
Weightlifting
EMOM 15
Min 1 = 5 Deadlifts @ 55-60% of 1 RM
Min 2 = 20 Situps
Min 3 – 40s Alternating Bird-Dogs (10s)
Deadlift (5X5 @ 55-60%)
Metcon
Metcon (Time)
“Row or Go?”
For Time:
Row 2000m
Rest 3 Min
Row 1000m
Rest 2 Min
Row 500m
Reset rowers after each round
OR
For Time:
Run 1 Mile
Rest 3 Minutes
Run 800
Rest 2 Minutes
Run 400
Rx+= 20/14# vest for run.
Are you a faster runner or rower? You choose, best time wins.
