CrossFit PTC – WOD
Warm-up
Jump n rope warm up
Band stretch/warm up
2x
8 Evil wheel roll outs
10 Toes to bar
10 Kettlebell swings
Weightlifting
Find 1 RM floor press
Then 3×5 @80% with 45 sec rest between
Floor Press (1RM)
Floor Press (3 x 5 @ 80% w/ 45 sec rest between)
Metcon
Metcon (Time)
100 Push ups for time:
Hands on 45# plates, feet on 45# plates
Rx+ = Chest breaks plane of plates (ie go below parallel).
* or use 7 or 10″ boxes
* Use plates/boxes even if you are using knees
