CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
150 Singles; 30 Doubles
1x
5 Burpees
10 Scap Depressions
15 Reverse Hypers or Hip Ext.
Banded Hamstring Stretches
With Empty Bar
10 Good Mornings
10 RDLs
10 Deadlifts
Weightlifting
EMOM 10
Min 1 = 3 Deadlifts @ 75% of 1 RM
Min 2 = 30 Double Unders (60 Singles, 15 Attempts)
Deadlift (5X3)
Metcon
Metcon (Time)
5 Rounds for Time:
7 Single Arm DB Push Press – R (35/20)
7 Single Arm DB Push Press – L (35/20)
7 Deadlift (225/155)
Rx+= (50/35); (275/195)
Rx55+ and Scaled = (25/15); (155/105)