CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Run 400
Roll back, hips, legs + pigeon pose
2X
10m Forward Banded Walks + 5 Squats
10m Reverse Banded Walks + 5 Squats
10m Lateral Banded Walks L + 5 Squats
10m Lateral Banded Walks R + 5 Squats
10 Banded Good mornings
Weightlifting
Box Squat (1RM)
Metcon
Metcon (3 Rounds for reps)
3x thru, fight gone bad style
1 min of each station for reps
Calorie Row
Dumbbell Box step up to reverse lunge (35/20)*
Toes to bar
Rest
*Two dumbbells
*set up box so that top of leg is parallel to ground
55+ (25/15)
