CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Row 500m
Roll back, hips, legs + pigeon pose
2X
10m Forward Banded Walks + 5 Squats
10m Reverse Banded Walks + 5 Squats
10m Lateral Banded Walks L + 5 Squats
10m Lateral Banded Walks R + 5 Squats
10 Banded Good mornings
Weightlifting
Record last set 85%
Back Squat (3 x 5 (65,75, 85))
Deadlift (3 x 5 (65,75,85))
Metcon
Metcon (Time)
For total time:
4 Rounds
Row 500/450
Rest 2 min
Time stops after last 500. Time is total time including the 3 rest periods.
