CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Roll legs or static stretch – 5 min
Run 400
10m Forward Banded Walks + 5 Squats
10m Reverse Banded Walks + 5 Squats
10m Lateral Banded Walks L + 5 Squats
10m Lateral Banded Walks R + 5 Squats
2x
10 goblet squats
5 box jumps
Weightlifting
Front Squat (3×5 @72.5%)
Add 5 to 20lbs to last week, or use 70% if you didn’t do last week.
Metcon
Metcon (Time)
Kelly Ladder- Down
Run 600
Box Jump 35
Wall ball 35
Run 400
Box Jump 25
Wall ball 25
Run 200
Box Jump 15
Wall ball 15
m- 20#/10″
w-14#/9″
m55+ 16#/10#
