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Tuesday, December 26, 2017

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.

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