CrossFit PTC – WOD
(No Measure)
run 400m
Banded bully/Scap pulls/face pulls/bent rows/roll legs
2x
30s hold ring support
Leg Kicks/Straight leg, bent leg,
10 Overhead squats
10 GHD sit ups
Bench Press (5-5-5 @ 70% (Add 5-10# from last))
Metcon (Time)
3 rounds
Run 400
21 wall balls
12 Ring push ups (m)/ push ups (w)
*Rings 4″ from ground. Rings go to armpits, turn out at top.
-Scaled = Push ups
