CrossFit PTC – WOD
(No Measure)
Jump -n- rope (5 min)
Banded bully, face pulls, banded scap pull
Two rounds:
3 Scap Pull, Strict Pull up, Kipping Pull up
3 Down dog push up, strict HSPU, kipping HSPU
3 wall washer squats, wall squats, squats
3 hanging leg raise, strict TTB, kipping TTB
(each is a progression, if you can’t do the
challenging version repeat the one you can)
Back Squat (10-10-10-10-10 @55%)
Rest 1 min between sets of 10
Adv/Int do 3 sets of
A-GHD situps (10)
B-Reverse Hyper (10)
time permitting
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
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
