CrossFit PTC – WOD
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.
