CrossFit PTC – WOD
Warm-up
Run 400 – Animal Farm (No Measure)
Run 400m
Animal Farm
2x
10m Inchworm
10m Spiderman
10m Crab Crawl
10m Bear Crawl
Weightlifting
EMOM 12 min
Renegade Row x 4 (pull/push/pull/push) 35/25
Side Plank (switch every 8 sec) 50sec
Pendlay x 6 (135/85) —something you can do 6 times
Bird Dog (switch every 8 sec) 50sec
Renegade Row
Pendlay Row (6 reps (135/85))
a weight you can do 6x
Metcon
Single handed Helen (Time)
3 Rounds for Time
Run 400m
21 Single Arm Russian KB Swings (44/26)
12 Pull up
RX+ (70/35, CTB)
M55+ (35/18)
