CrossFit PTC – WOD
(No Measure)
Jump-n-Rope (5 min)
Arm Circles/Lax Ball Mobility
Bands: Scap pull/Face pull/Bent row/Bully
1x
8 Ninja roll ups
8 Ball Slams
8 Perfect squats
Burgener Warm Up
Skill Work: Rope Climb or Inverted Ring Lower/Skin the cat
Metcon (Time)
100 Double Unders,
5x
5 pull ups
10 push ups
15 squats
Then
100 Double Unders
Hat tip to CF North Myrtle Beach
