CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Run 400
Foam Roll Lats/Upper Back
Banded Shoulders + Couch Stretch
2x
Bear Crawl
InchWorm
Spiderman
Crab Walk
Weightlifting
Bench Press (Find 1 RM for the day)
Metcon
Russian Collusion (Time)
5 Rounds for Time:
20 Russian KBS (53/35)
15 Weighted Bulgarian Split Squats (53/35)*
10 Ring Rows**
Run 200m
Rx+= (70/53); Rx55+= (44/26)
*Hold KB in front rack position for BSS
https://www.youtube.com/watch?v=CqqUmfwEuLM
**Shoulders under rings at extension. Hip kip allowed but arms must fully extend and rings must touch shoulders each rep
