Awesome Thursday Workout

CrossFit PTC – WOD

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Warm-up (No Measure)

3 rounds for quality and warmth of:

30 banded glute bridges

1:00 core plank

2x down and back banded side steps

25 red band pull aparts

7 toes to bar (knee raises)

Metcon (5 Rounds for time)

Every 4:00 for 20:00 (5 rounds)

Run 400m

12 wall balls (20/14)

1 rope climb (2 progressions)

RX+ 20 wall balls, 2 rope climbs

**Scale run to a distance that does not take more than 2:30