CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Row 1000
Samson Stretch, Hamstrings, Pidgeon
2x
5 Reverse hypers
5 Ninja roll ups
5 good mornings
Burgener /Clean progression
Weightlifting
Clean (5×3 positions (High, top of knee, below the knee))
Work on: Vertical shin, fast movement under the bar. Working sets at 65-70%
Metcon
Baseline-CFPTC (Time)
Row 500m
40 Squats
30 Sit ups
20 Push ups
10 Pull ups
(If possible have someone else count and judge).
