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WOD- Tuesday, April 10, 2018

CrossFit PTC – WOD

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Warm-up

Warm-up (No Measure)

Run 200

Foam Roll As Needed

Mobilize for Front Squat (Coaches Choice)

2x

10 Wall Squats

10 X-Band or Banded Wall

10 Banded Glute Bridges

10 Banded Squats

Weightlifting

Front Squat (5X5 @ 50-60-70-80-80+%)

Complete each set of 5 at the assigned %.

Base the last set on feel, if you can do more

than 80% for 5, then do so. Otherwise repeat

80% again.

Metcon

Metcon (Time)

Complete for Time:

Run 800

20 Curtis P’s (95/65)

Run 400

15 Curtis P’s

Run 200

10 Curtis P’s

Rx55+ & Scaled = (75/55)

Curtis P = Power Clean, Right Lunge, Left Lunge, Push Press

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