CrossFit PTC – WOD
Warm-up
Row 500
Groiner stretch/hamstrings with band
2x
8 Evil wheel roll outs
10 toes to bar
10 reverse hypers
8 Good mornings
Weightlifting
Not looking for a new 1RM unless the old one is…old
Box Squat (1(90%), 1(95%), 1(100%), 1(100%))
Metcon
Metcon (Time)
21-15-9
DL (50% of 1RM)
Pull ups
Finisher- after you catch your breath
100 Glute Bridge/Hip Thrust
break them up any way you want.
use empty barbell or add weight
Deadlift
