CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Foam Roll/Lacrosse Ball (5 Min)
Row 250
Scorpion
2x
Bandy Shoulders
10 Kettle Bell Swings
10m Bear Crawl
10 Ball Slams
10m Bear Crawl
Weightlifting
Floor Press (1 RM Floor Press)
Metcon
Choose A or B
A: Pimpin Annie- (Time)
50 Double unders
50 push ups
40 Double unders
40 push ups
30 Double under
30 push ups
20 Double unders
20 Push ups
10 Double unders
10 push ups
B: Lil Pimpin Annie (Time)
50 Double unders
25 Push ups
40 Double unders
20 push ups
30 Double unders
15 push ups
20 Double unders
10 Push ups
10 Double unders
5 push ups
