CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Row 500
4x Agility Ladder
Roll Back/Hips/Legs
2x
15 KBS
10 Reps Squat to the Wall
10 Pull-ups
5 Max Verticle Jumps
Weightlifting
E2MOM 10
Warm up to 80-85% of 1 RM, then complete 3 reps every two minutes (4 sets) then a max effort reps on set 5
Back Squat (4X3; 1XMax Reps @ 80-85%)
Metcon
Jeepers Creepers (Time)
Buy In – Run 800m
Then, 5 Rounds of:
10 Pull-ups
20 Front Squats (75/45)
Rx+= CTB Pull-ups; (95/65)
Rx55+ & Scaled= (55/35)
New or deconditioned = (55/35); Air Squats