CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
5 min roll back and legs
Banded Hamstring Stretch
2X
8 Reverse Hypers
10 GHD sit ups
10 Box Jumps
5 Strict Pullups
Weightlifting
Deadlift (1 Rep Max)
20 Min to work up to a 1 RM for the day
Metcon
Metcon (Time)
21-15-9
Deadlift (225/155#)
Sit up
Calorie Row
Rx Masters 55-60 = 185/115; 60+ = 155/95
Scaled = 185/115
If class is large and rowers are short, pair up and conduct 2 heats.
