CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Row 500
Samson Stretch, Hamstrings, Pidgeon
2x
5 Hip extensions
5 Box Jumps
5 good mornings
5 Supine ring rows (feet as high as possible)
5 Push ups
Weightlifting
Deadlift (Find a 5RM Deadlift)
Metcon
Metcon (Time)
5 Rounds:
Run 200
5 x Dead lift @ 60% today’s
10 Kettle bell swings (70/44)
20 steps walking lunge
