CrossFit PTC – WOD
Warm-up
Row 500
Shoulder Band warm up/stretch
then 2x
8 evil wheel roll outs
8 empty bar thrusters
8 kettle bell swings
Weightlifting
Find 1 RM Bench press – Slight incline (put 45# plate under front)
Then: 4 x 5 @80% of tdy’s 1RM (1:30 rest)
*Use a spotter
Bench Press- Slight incline (1RM)
Bench Press- Slight incline (4 x 5 @80% )
Metcon
Baseline-CFPTC (Time)
Row 500m
40 Squats
30 Sit ups
20 Push ups
10 Pull ups
* Have someone else count if possible.
Cash out:
2x 35 GHD Sit ups
