CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Row 500
Roll legs/ Ham string stretch with band
2x
8 Scap pulls (- beginning part of pull up)
8 Push ups
8 Hip Extensions
Weightlifting
Deadlift (Find 3 RM )
Metcon
Metcon (Time)
Partner WOD:
Alternate rounds and complete 7 rounds each of:
5 Deadlifts*
5 Pull-Ups
*Load with approximately 65-70% of today’s 3RM DL
I Go/U go style
