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)
“5 Minute Abs”
Teams of 2
5 Minutes per Station/2 Minutes Rest Btw of:
15/12 Calorie Row/Med-Ball Sit-ups (20/14)
15 Sandbag Prisoner Lunges/Flutter Kicks (L+R=1)
15 DB Push Press (35/25)/Russian Twists (35/26)
15 Box Jumps (24/20″)/Straight Leg Raises
15 KBS (53/35#)/Reverse Crunches
Rx+= 45/30 Push Press; 70/44 KBS;
Rx Masters and Scale = 30/20 DB Push Press; 44/26 KBS
Each station is a 5 min AMRAP with Partner A completing the assigned reps of 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.
