CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
5 min roll back and legs
2x
Run 250
8 Reverse Hypers
10 GHD sit ups
10 Wall ball shots (try to hit 1′ above normal, use lighter if reqd)
10 ring dips
Weightlifting
Weighted Box Step Up (5-5-5-5-5)
5-5-5-5-5 (do 5 each leg, don’t alternate, start with weaker leg)- find 5rm
Coach notes:
1. Looking for thigh parallel to ground (90 deg knee),but may need to start with lower box
2. Start light- add weight.
3. Most common fault is pushing off of bottom leg, have them lift the toes of stationary leg if this is a problem
4. Watch the video
youtube.com/watch?v=ClNyWhJRhPw
Metcon
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Wall ball
Kettlebell swing
Dip
