CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Row 500
Pigeon pose, hamstring stretch
2x
10 Squats
10 Wall balls
10m Frankenstein Walk
10 Kettle Bell swings
10 Goblet squats
Weightlifting
Deadlift (Find a 1RM pulling from 45# plates)
Weight should be approx 4″ off the ground using 45# plates. Don’t go till failure, go till you have some sort of form break. (ie technical max)
Deadlift (2 x 8 @ 70% (3s down, 1s bottom, 1s up, 1s top))
use today’s 1RM and pull from the 45#
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Min
5 Pull ups
10m Broad jumps
15 Wall balls (10/20#, 9’/14#)
Metcon (No Measure)
Finisher: If you have time-
100 barbell Glute/Ham Bridges
add weight if possible
