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WOD – Thursday, February 22, 2018

CrossFit PTC – WOD

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Warm-up

Warm-up (No Measure)

Run 200

Roll Pecs/Lats + Couch Stretch

Banded Shoulers

2x

5 Pull-ups

10 Push-ups

15 Air Squats

Weightlifting

Bench Press (4X5 @ 40-50-60-70%; 1X Max reps @ 80% of 1 RM)

Use a realistic 1RM that you can do today. Should be getting 5+ reps @ 80%.

Metcon

Metcon (3 Rounds for reps)

Complete 3 Rounds of:

2 Min Max 25m Sled Pulls (45/25)

2 Min Rest

2 Min Max 25m Farmers Carry (35/20)

2 Min Rest

Rx+ = (90/50); (50/35)

For sled pull and farmers carry, each 25m = 5 reps (down and back = 10 reps). Use flat sleds.
Individuals can start at different stations depending on class size. Athletes will complete 2 minutes of sled pull followed by 2 minutes rest, then complete 2 minutes of farmers carry followed by 2 minutes of rest. Complete 3 rounds.

Mobility

Cool down mobility, coaches choice.

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