CrossFit PTC – WOD
Challenge:
PU: B/40, A/93
DU: B/40, A/180
SS: B/75, A/ 2 x 1 min
(No Measure)
Jump -n- rope (5 min)
Banded bully, face pulls, banded scap pull
Two rounds:
3 Scap Pull, Strict Pull up, Kipping Pull up
3 Down dog push up, strict HSPU, kipping HSPU
3 wall washer squats, wall squats, squats
3 hanging leg raise, strict TTB, kipping TTB
(each is a progression, if you can’t do the
challenging version repeat the one you can)
Instruct/ warm up and get subs for movements for WOD–
Pick either Mary or Easy Mary
Mary (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
‘Easy’ Mary (AMRAP – Rounds and Reps)
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 Pull-ups
25 Squats
AFTER WOD – Spend 10 minutes rolling out or working on ROM/mobility issues
