CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Rotate through 3 minutes each of:
1) Row (Moderate Pace)
2) Sampson, Couch, Pigeon Stretch
3) Jump Rope (Mixed)
4) Banded Shoulder
5) Roll Back, Hips, Legs
Metcon (AMRAP – Reps)
“Deuces Wild”
Teams of 2
AMRAP 22*
Series 1:
22 DB Push Press (35/20)
22 Jumping Lunges
22 Sit-ups
Series 2:
22 KB Swings (53/35)
22 Box Jumps (24/20)
22 Straight Leg Raises
*Complete a 400m team run at the 7 and 15 minute mark.
Rx+ = 45/30 Push Press; 70/44 KBS
Working at the same time, Partner A will complete all reps of Series 1 while Partner B completes all of Series 2. Once BOTH partners have finished they will switch Series. Continue rotation for 22 minutes. At the 7 and 15 minute mark, partners will stop where they are and complete a 400m team run, then resume where they left off. Score is total team reps.
