CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Row 1000m
roll 5 min
Med ball throwing drills with partner
chest pass
overhead
squat chest pass
r side
l side
Metcon
Game Changer 15.2 (AMRAP – Rounds and Reps)
AMRAP 8 Min
Row 15 Cal (m)/ 12 Cal (w)
10 sit ups
5 Burpee with a jump/step over rower.
With a partner. Partner A completes 8 mins while Partner B counts the rounds and reps. Then partner B goes while partner A counts.
Metcon (No Measure)
Cash Out:
max plank hold
rest 1 min
max plank hold
rest 30 sec
max plank hold
