CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Roll 5 min
Row 250m
Banded Monster Walk (complex)
5 sqts, 10 steps F/B, 5 steps sideways, 5 sqts
2x:
8 goblet squats
10 pull ups
10 banded crunches
Weightlifting
Back Squat (3rm)
15 min to find 1RM
Metcon
Metcon (Time)
For Time
30-20-10
Row for Calories (w-25/17/8)
Dumb bell Bulgarian Split Squat (35#/20#)
Kettle Bell Swing (53/35)
On the BSS hold it like a goblet squat
do 1/2 of the reps on one side then switch
legs and do the other half.
Rx+ BSS-45/30, KBS (70/44)
