CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Row 500
Foam Roll Back/Hips/Legs
Couch Stretch + Sampson Stretch (30s each leg)
1x
10 Walking Lunges
10 Lateral Lunges Left
10 Lateral Lunges Right
10 Air Squats (Hold first rep for 5-10s)
10 Wall Facing Squats
5 Jumping Squats
Weightlifting
Back Squat (Find 1 RM for the day)
Metcon
Metcon (Time)
For Time Complete:
30-20-10
Calorie Row (W = 24/16/8 for row only)
Bulgarian Split Squat
Hang Power Clean (95/65)
Rx+= (115/75)
Rx55+ & Scaled = (75/45)
