CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Dynamic Warm Up
20m Each of:
High Knees
Butt Kickers
Inside Tap
Outside Tap
A-Skip
Knee Hug, Lunge, Toe Point, Thoracic Reach
Frankensteins
Carioca Step L and R
Jumping Jack Shuffle L and R
X-Band Walk
Metcon
Metcon (4 Rounds for reps)
Teams of 2-4
AMRAP 5
10 Russian KBS (53/35)
8 Ball Slams (20-35/10-20)
Rest 2 Minutes
AMRAP 5
10 Floor Press (35/20)
8 Pull-ups (Sub Ring Rows)
Rest 2 Minutes
AMRAP 5
10 ABMAT Sit-ups
8 Straight Leg Raises
Rest 2 Minutes
AMRAP 5
10 Air Squats
8 Box Jumps (24/20)
Rx+ = KBS (70/44); Floor Press (50/35)
Teams can range from 2-4 grouped by skill level. Each teammate/partner will start on a different AMRAP station and complete individually, then rotate through each AMRAP until all 4 are complete. For scoring, each team will enter the highest rep total for their team for each of the AMRAPs to combine for a total score.
