CrossFit PTC – WOD
Metcon (No Measure)
4-5 rounds for quality and load of:
– 10-20 dumbbell floor press
– 10-20 behind the neck Dumbell tricep extensions
– 10 -20 bent over dumbbell rows
Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP:
Run 200m
24 medball situps 20/14#
12 burpees
8 pull ups
At home:
If no pull up bar, sub hand release push ups. If no medball, a dumbbell will work for weighted sit ups. Or unweighted sit ups are okay as well.
