CrossFit PTC – WOD
Warm-up
Jump n rope warm up
Band stretch/warm up
2x
8 Evil wheel roll outs
8 empty bar push press
8 Hip extensions
8 Kettlebell swings
Weightlifting
10 min to work to heavy 1RM Bench press with 1 sec hold at bottom.
Then strip to 85% of today’s 1RM and 3×5 rest :45 – use spotters!
Bench Press (1RM)
Bench Press (3 x 5)
Metcon
Metcon (Time)
3 Rounds for time
30 Dumb bell floor press (35/25)
Hold Plank for 1 min (forearms)
30 Double unders
