CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Jump n Rope Warm up
Banded Bully, Subway, Scap, Face, Bent row
2x
10m Bear Crawl fwd
10m Bear Crawl bkwd
5 push ups + 5 clapping push ups
10 squats
Weightlifting
Bench Press (5X10 @ 60% of 1 RM)
15 Minutes to Complete
Metcon
Metcon (4 Rounds for reps)
4 rounds
In 3 minutes
Row 300/250 then
As many rounds as possible:
6 Pull-ups
12 Push-ups
Rest 3 minutes
Sub Supine RR for Pull-ups
21-24 Minutes to Complete. Large classes can run two heats with heat 2 starting during the first 3 minute rest period.
