CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Row 750
Roll/Stretch Hammies/Low back
2x
10 Reverse hypers
15 GHD Sit ups
10 Good mornings
10 Kettle Bell Swings
Weightlifting
Deadlift (Deadlift – 5-5-5-5-5 @ 70%)
Metcon
Metcon (3 Rounds for reps)
Tabata Intevals
Power Snatch (95/65)
Hip extension
Front Squat (95/65)
Do 8x tabata intervals for each movement
rest 1 min between
