CrossFit PTC – WOD
(No Measure)
Jump-n-rope warm up
Down Dog, pigeon, roll upper back/shoulders
10x Arm circles (thumbs up fwd/back, thumbs down fwd/back)
10 empty bar thrusters
10m fwd/back bear crawl
Then:
10x EMOM 2 rope climbs
Metcon (AMRAP – Reps)
KB Tabata –
8 Tabata intervals each exercise (20/10):
1 full interval between exercises.
– KB Swing (53/35)
– Push up
-Goblet squat (53/35)
-KB Floor Press Alt L/R (20s L, then 20s R) (53/35)
– CTB Pull up/ pull up
Score = number of reps
