CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
JumpNRope
Mobilize Shoulders w/Lacrosse Ball
Sampson + Hamstring + Pigeon
30 Sec Handstand Hold X 2
1X
20 Walking Lunges
40 Single Unders
20 Abmat Sit-ups
40 Single Unders
20 KBS
40 Double Unders or Attempts
Metcon
600 (Time)
For time:
100 Double Unders (3:1 Singles)
100 Walking Lunges
100 Abmat Sit-ups
100 KBS (53, 35)
100 Shoulder Taps (Handstand position on wall)
100 Double Unders
Beginners: (50-75 reps per movement)
Other scaling
(35,26) Russian KBS
Use box for scaling shoulder taps
