CrossFit PTC – WOD
Accessory Core Work
EMOM 12
Min 1 = 40s Flutter Kicks
Min 2 = 40s Sit-ups
Min 3 = 40s Hip Extensions or Superman’s
Min 4 = 40s V-ups
Metcon
Metcon (3 Rounds for reps)
6 Minutes to Complete
Run 800
Max Push-ups
Rest 3 Min
6 Minutes to Complete
Row 1000/800
Max Slam Balls (20/10)
Rest 3 Min
6 Minutes to Complete
Assault Bike 2400/2000
Max KBS (53/35)