CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Row 500
band pulls
Dynamic warm up
Metcon
Metcon (Time)
Run 1 mile
then 10 rounds of
5 pull ups
10 push ups
15 squats
Run 800m
Rx+
12 rounds & wear a vest (20/10)
Scaling:
New/been out for a while: 800, 6-7 rounds,400
Don’t feel it today (1200, 8 rounds, 800)
Spend 10 min mobility at end
