CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Roll back and legs + hamstring stretch = 6 min
Run 800m
Then
8 fire hydrants (L/R, forward, backward)
8 groiners
8 Goblet squats
8 Strict toes to bar (no kip)
Weightlifting
Back Squat (5 x 10@60%)
After each set do 8-12 Toes to bar then rest 1:30 (Kipping ok)
Metcon
Metcon (AMRAP – Rounds and Reps)
As Many Rounds and reps as possible in 16 min
5 Thrusters (95/65)
10 Alternating Jumping Lunges
15 Ab mat sit up
