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Saturday Team WOD

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.

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