Saturday Partner WOD

CrossFit PTC – WOD


Warm-up (No Measure)

Run 400


Dynamic Warmup

2x Through, 10m Each of:

High Knees

Lateral Lunges R-side

Butt Kickers

Lateral Lunges L-Side

Lateral High Knees Right


Lateral High Knees Left


Stretch and hold 60 seconds for Each:

Hamstrings (Touch Ground with straight legs)

Sampson Stretch


Down Dog


Metcon (AMRAP – Reps)

“Slam Dunk”

Teams of 3

15 Min AMRAP

Station 1: 50m Slam Ball Throw Complex

Station 2: Burpees

Station 3: Plank Hold Complex

SB Complex = Rotation of Forward, Lateral L, Reverse, Lateral R

SB Weight = (35-40#/15-20#)

Plank Hold Complex = Rotation of L-Side, Front, R-Side Planks

Partners will rotate through stations using the Slam Ball throw as the pacer. Score is total team burpees.
A team of 2 will throw out plank hold.