CrossFit PTC – WOD
Gymnastics
Warm-up Tabata of:
Assault Bike
Burpees
Max Effort Reverse Slam Ball Throws
Plank on Rings
1 Minute rest between stations
Perform at a progressive warm up pace
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15
100m DB Farmers Carry (35/20)
20/14 Cal Row
Rx+= (50/35)
Farmers Carry = 10 reps
Cash Out
10 V-ups
20 Oblique Crunches (R)
30 Bicycle Kicks (Each Leg is a Rep)
40 Sit-ups
30 Bicycle Kicks (Each Leg is a Rep)
20 Oblique Crunches (L)
10 V-ups
