CrossFit PTC – WOD
Gymnastics
Working 1 minute at each station with 30s rest between stations, complete 4 rounds of:
Station 1: Max Pistols Each Leg*
Station 2: Max Hanging Straight Leg or Knee Raises with MB (10-20)
Station 3: Max Evil Wheels or Hands Only Inch-Worms
Station 4: Max Lateral Hip Raises (switch sides each round)
* Sub for pistols is DB weighted box step-ups (AHAP).
https://www.youtube.com/watch?v=to_XdcDIelM
Metcon
Metcon (AMRAP – Reps)
“Rocky Horror Push-up Show”
AMRAP 8
Max Push-ups
Each time you break, complete 10 Wall Balls (20/14)
Score is total push-ups.
Extra Credit
Complete 25 Dips either ring, stationary or box
