CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
3-Min Jump Rope (singles/doubles/mix)
Banded Shoulder Stretches
2x
10 Light DB Snatch (5-L/5-R)
8 Pullups (Strict if you have them or Iso-holds and release)
5 Box Jumps
Review rope climb technique
Gymnastics
EMOM 12:
Min 1 = 2 rope climbs or progressions
Min 2 = 20 sec L-sit hold
Min 3 = 20 sec HS hold chest to wall
Metcon
Metcon (Time)
4 Rounds for Time
12 Overhead Walking Lunge (45/25)
12 Toes to Bar
12 Burpee Box Jump Overs (24/20)
Scale = Knee ups
