CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Your Choice – Run 800, Row 1000 or 5 minutes of jump rope
Then as a group:
20 Jumping Jacks
5 Hands-Only Inchworms
Cobra/Down Dog
Sampson Stretch Each Leg
Pigeon Pose Each Leg
Metcon (5 Rounds for reps)
Teams of 2
5 Minutes per Station/2 Minutes Rest Btw of:
A: 50m Sled push ; KB swing (53/35)
B: 24/18 Cal Row ; Slam ball sit up (20/15)
C: 100m Suitcase Carry(50m ea); Single arm DB ohd walking lunge (40/25 both exercises)
D: 100m Run; Pull up
E: 50 Double unders; Wall ball (20/14)
Rx+= KBS (70/53); Suitcase/wl (50/35); CTB pull ups; Wall ball (25/16),
Rx M 55+ 44/26 KBS, 15/10 Slam ball, 30/20 suitcase & WL, 16/10 Wall ball
Each station is a 5 min AMRAP with Partner A completing the first movement while Partner B completed as many reps as possible of movement two. Partners will switch when movement one is completed. Score = total teams reps of movement two at each station. Teams will rotate through until all stations are completed with 2 minutes rest between each station.
