CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Jump n rope warm up
40 double unders
Down Dog/Up Dog/Pigeon
Animal Farm
Goat Time: Beginners work on WOD Elements
Work on a goat – 15 min
things like: HS walking, Bar skills,
Rope climbs, Oly lift
Metcon
Tabata Something Else (AMRAP – Reps)
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.
There is no rest between exercises.
Post total reps from all 32 intervals.
