CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Row 500m
Roll back, hips, legs + pigeon pose
2X
10m Forward Banded Walks + 5 Squats
10m Reverse Banded Walks + 5 Squats
10m Lateral Banded Walks L + 5 Squats
10m Lateral Banded Walks R + 5 Squats
10 Banded Good mornings
Weightlifting
Back Squat (Find 3RM, then 3 drop sets)
After 3 RM, complete 3 drop sets of 3 reps taking off 5-10% each set. Rest only long enough to change weight
Metcon
Metcon (Time)
“Soggy Bottom Boys”
With a partner complete 3 rounds each of:
200m Partner Relay Run*
6 Front squats (155/95) taken from ground
Followed by
3 rounds each of:
200m Partner Relay Run*
10 Deadlifts (225/155)
Rx+= FS(205/115), DL(275/185)
Rx55+= FS(135/75); DL (185/135)
Scaled= FS (135/75);DL(185/135)
*One partner working at a time. Partners will each complete the 200m run relay style then move to the front squat or deadlift and EACH complete the assigned reps. Example, Partner A will run 200m, then Partner B, then each partner will complete 6 front squats each round alternating as needed (12 per team/per round). Teams will complete 3 rounds of each couplet with no rest in between
