CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Row 500
With a barbell + foam roller + light band
2 Rounds of:
6 Bent-over Rows
6 Push Press
6 Barbell Curls
25 Banded Pull-aparts
10 Passes Foam Roller on each Lat
10 Thoracic Rotations each
Then right into a 3-Way Banded Shoulder + Lat Stretch x 30s each position
Weightlifting
Barbell Row (EOMOM: 6 x 10 as heavy as possible)
Every other minute on the minute do 10 Barbell rows then immediately do 10 slow controlled banded push downs. (ie start 1,3,5,7,9,11)
Metcon
Metcon (Time)
4 Rounds for time:
18/15 Calorie Row
15 Box Jumps w. step down (24, 20)
12 Push Press (95, 65)
9 Pull-ups
Rest 1 Min
Do not remove rest from total time.
Rx+ = (135, 85)
Rx Masters = 75/55
Beginners: (20, 12″ Box Step-ups) (65, 35 PP) (Ring Rows)
20:00 Cap
