Monday WOD

CrossFit PTC – WOD

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Warm-up (No Measure)

2-3 rounds for quality and warmth depending on time of:

– Downward dog/ cobra stretch x 3-4 reps

– glute bridges x 1:00

– red band pull aparts x 1:00

Metcon (2 Rounds for reps)

15 Minute AMRAP with a partner of:

Partner 1 – Max calorie assault bike

Partner 2 – 200m run

Rest 3:00

15 Minute AMRAP with a partner of:

Partner 1 – Max burpees

Partner 2 – 10 hang power cleans + 10 shoulder to overhead 95/65#

**score is total calories on assault bike + total burpees