CrossFit PTC – WOD
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
