CrossFit PTC – WOD
Nicole (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
400m Run
Max Rep Pull-ups
True max effort on each set. Scale as needed with a band/ ring rows to perform atleast 5 reps each set.
Metcon (No Measure)
4 rounds for quality of:
– 8 single leg RDL each leg
– 8 negative step ups each side (start on top of box, lower yourself down and barely kiss big toe off the floor. Start with a small box. slow and controlled)
– :45 side plank each side
