CrossFit PTC – WOD
Warm-up (No Measure)
2-3 rounds for quality and warmth depending on time of:
– Downward dog/ cobra stretch x 3-4 reps
– glute bridges x 1:00
– red band pull aparts x 1:00
Metcon (2 Rounds for reps)
15 Minute AMRAP with a partner of:
Partner 1 – Max calorie assault bike
Partner 2 – 200m run
Rest 3:00
15 Minute AMRAP with a partner of:
Partner 1 – Max burpees
Partner 2 – 10 hang power cleans + 10 shoulder to overhead 95/65#
**score is total calories on assault bike + total burpees
