CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
5 min to Roll legs and hamstring stretch with band
then
3 rounds
run 200m
10 pull ups
15 push ups
20 squats
Metcon
Metcon (Time)
For time
5 Wall Climb
50 Kettle bell swings (53/35)
5 Wall Climb
50 Wall Balls (20/10, 14/9)
5 Wall climbs
50 Burpees
5 Wall Climbs
50 Double unders
Weightlifting
Metcon (No Measure)
12 min EMOM:
A: Front Plank 40s
B: Side Plank 40s
C: Side Plank 40s (other side)
