CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Spend 3 min on each station: (switch quickly – 15s)
A: Row 750 or 3 min
B: Pigeon pose to a box
C: Couch stretch
D: Hamstring with a band on the rack
Then start warming up back squat:
Weightlifting
Back Squat (Max Effort at 90%)
Suggested Warm up r%/Rep
50×5, 60×3, 70/2, 75/1, 80/1,85×1, 90/ 3+
Metcon
Pull-ups (1 min max effort)
Pushup
1 min max rep
Baseline-CFPTC (Time)
Row 500m
40 Squats
30 Sit ups
20 Push ups
10 Pull ups
