CrossFit PTC – WOD
Warm-up (No Measure)
3 rounds for quality and warmth of:
30 banded glute bridges
1:00 core plank
2x down and back banded side steps
25 red band pull aparts
7 toes to bar (knee raises)
Metcon (5 Rounds for time)
Every 4:00 for 20:00 (5 rounds)
Run 400m
12 wall balls (20/14)
1 rope climb (2 progressions)
RX+ 20 wall balls, 2 rope climbs
**Scale run to a distance that does not take more than 2:30