CrossFit PTC – WOD
Metcon (No Measure)
4 rounds for quality of:
1:00 core plank hold
:20 rest
1:00 abmat sit ups
:20 rest
1:00 superman pulses
:20 rest
Metcon (4 Rounds for reps)
Tabata Intervals
8 sets of :20 on, :10 off
Rest 1:00 between movements. Score total reps
– Pull ups
– Double unders
– Ring rows (keep tight core, touch rings to chest)
– Box jumps 24/20″