CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Run 400
Roll Back and Upper Shoulders
2x
10 Pull-ups or Ring Rows
10 Clapping or Dynamic Pushups
15 GHD or ABMAT Sit-ups
2 Skin the Cats
Weightlifting
EMOM 10
Min 1 = Bench Press X 8 @ 60-65% of 1 RM
Min 2 = Strict Pull-ups X 5 (Alternate Grips)
For pull-ups, alternate grips each round (overhand, chin-up, over/under L and R)
No strict pull-up? Complete 3 reps of Hold chin over bar for 1s, then take 2-3s to release to full extension
Bench Press (5X8 @ 60-65%)
Metcon
Metcon (AMRAP – Reps)
AMRAP 3
Max Calorie Row
Rest 3 Minutes
AMRAP 6
9 Burpees
6 Ring Dips
3 HSPU
Score is total reps + calories.
Cash Out
Accessory core work if there is time or on your own.
5 Minutes to complete:
40 Reverse Crunches (lay on back, knees bent, feet flat on floor -lift knees to chest)
30 Bicycle Kicks (L+R = 1)
20 Hollow Rocks
10 Clapping Pushups
