CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
150 Singles + 30 Doubles or Attempts
Foam Roll Back/Piriformis + Couch/Pigeon
Banded Hamstring Stretches
2x
5m Banded Forward Walk + 5 Squats
5m Banded Reverse Walk + 5 Squats
5m Banded Lateral R Walk + 5 Squats
5m Banded Lateral L Walk + 5 Squats
10 Banded Good Mornings
Weightlifting
Back Squat (5X8 @ 55-60%)
For all reps, do not open hips at top (don’t stand all the way up). Keep hips knees slightly bent to prevent rest. This will keep pressure on quads
Metcon
Metcon (Time)
5 Rounds for Time
10 Deadlift (185/135)
20 Box Jumps (24/20)
Rx+ = (225/155)
Rx55+ = (155/95)
Scaled = (155/95)
