CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
800m run
Bandy Pulls
Bully, Subway, Scap, Face, Bent row
2x
10m Bear Crawl fwd
10m Bear Crawl bkwd
5 push ups + 5 clapping push ups
30 sec ring support hold
warm up bench press
Weightlifting
Bench Press ((8-8-8-8-8)@70% )
add 5-10 lbs from last week
Metcon
Metcon (8 Rounds for reps)
Tabata
Row
Rest 1 min
Push up
Rest 1 min
Sit up
Rest 1 min
Push Press (95/75)
