CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
3 min each station
Station 1:
Bandy Shoulders –
Station 2:
10 Kettlebell swings
10m Bear crawl fwd
10m bear crawl backward
10 Sumo Deadlift High Pulls (KB)
Station 3:
Row
Weightlifting
Floor Press (Find a 3rm)
controlled descent to the bottom, use a close grip
Metcon
Metcon (2 Rounds for time)
2 complexes each for time:
3x
20 Kettle Bell Swing (53, 35)
20 Burpees
Rest 5:00
3x
20 Kettlebell Sumo Deadlift High Pull (53, 35)
20 Box Jump w. Step Down (24, 20)
Rx+ = (70,44)
Rx Masters + Scaled = (44,26)
Beginners: Scale weight and number of reps to 10-15/ round
20:00 Cap on total
Scale so that you can sustain a very hard/uncomfortable effort. (90%, minimal breaks). You have 5 min to put it back in the tank.
