CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
4 min on each station
1. Roll legs and back 4 min
2. Ham string door jam stretch (pole on rig) 2 min ea
3. Couch stretch 2 min ea
then
Run 200
10 Goblet squats
5 box jumps
Warm up front squat
Weightlifting
Front Squat (1 RM)
1 RM Front squat (rest at least 2 min)
then ME drop set 80/70/60
Metcon
Metcon (3 Rounds for reps)
Tabata:
Squat
Sit up
Push up
Rx + 20/10 vest
