CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Row 500
1x
10 KBS
10 Burpees
10 Scap Depressions
15 Reverse Hypers
Roll Back/Hips/Legs
With Empty Bar
30s Hold RDL with Rounded Back
10 Good Mornings
10 Straight Leg Deadlifts
10 Deadlifts
Weightlifting
Deadlift (4X5 @ 40-50-60-70%; 1X Max reps @ 80% of 1 RM )
Metcon
Metcon (AMRAP – Rounds and Reps)
Death by “BABS”
Minute 1 = 5 Sit-ups + 1 Burpee
Minute 2 = 6 Sit-ups + 2 Burpees
Minute 3 = 7 Sit-ups + 3 Burpees
etc…
Note: On last sit-up each round, athletes do not have to stand up to start burpees; they can roll over and initiate for faster transition.
Score is minutes complete (rounds) + reps in uncompleted minute.
Goal is 10+ minutes.
Cash Out
If time, complete:
40 Scissor Kicks (L+R=1)
30 Hip Extensions
20 Pushups
10 V-ups
