CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Lacrosse Ball Shoulder Mobility
Banded Shoulder Stretches
3X
Row 200
5 Evil Wheels
8 Pushups
10 Wall Balls
Weightlifting
EMOM 10
Min 1 – 3 Bench Press @ 85-90% of 1 RM
Min 2 – 6 Penlay Rows AHAP
Warm up to 85-90% of 1 RM bench then rotate with pendlay rows AHAP for 5 sets each.
Bench Press (5X3 @ 85-90%)
Pendlay Row (5X6 @ As Heavy as Possible (AHAP))
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15
21/18 Calorie Row
15 Box Step Up to Reverse Lunge*
9 HSPU**
*Position box height to where hip crease is slightly below the knee with foot on box. Rotate legs each round.
**Sub is DB Shoulder Press AHAP (35-50#/20-35#). Goal is to get stronger.
