CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Row 250
Down Dog / Cobra combo
Bandy shoulders
Then
2x
10kb swings
10m Inchworm
2 wall climbs
10m Bear crawl fwd/Back
(warm up Push Press/Muscle Up/TTB)
EMOM for 4 rounds/12 Min
–Muscle Up x 3 (or 6 pull ups/6 dips)
–Push Press x 3 @ 75%
–Toes to Bar x8
Push Press (4 x 3 @ 75%)
Metcon
Metcon (4 Rounds for reps)
Tabata intervals (20s on 10s off) of:
Double Unders
Dumbbell Floor Press (35/20)
Flutter Kicks (Left + Right = 1)
Single Dumbbell Push Press (ammo can style) (40/25)
– Allow 1 min between movements)
One time thru- enter number completed for each movement (ie the 4 rounds is 4 movements)
