CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Jump-n-rope warm up
Down Dog/Updog/Spiderman/Hamstring
1x
10 Kettle bell swings
10 Goblet squats
15 GHD sit ups
Gymnastics
12 Min. EMOM
A: Double-Unders (40 Double unders or 1 min practice)
B: Muscle-ups (3 Muscle up (Bar/rings) or 5 dips)
C: Core Plank (Core plank (45 sec))
Metcon
Metcon (Time)
3 rounds
Run 400
30 Russian Kettle Bell swings (70,44)
30 Russian Twist with a bumper (35/25)
3 Rope climbs
KB swing – bottom of bell to eyebrow
Twist – count each side (r + l = 2)
