CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
5 min to Roll legs and hamstring stretch with band
then
3 rounds
run 200m
5 pull ups
10 push ups
15 kettlebell swings
Weightlifting
Deadlift (Deadlift (5-5-5-5-5) @ 60%)
Standing on a 25# plate
(warm up to this…form breaks go lower)
Metcon
Metcon (Time)
Partner WOD:
I go/You go
5 rounds
5 Power Clean (135,85)
10 Toes to bar
15 Box Jump (20/24)
