CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Run 400m
2x
5 push up
10 Kettle Bell Swings
5 Kettle bell shoulder press
5 Kettle bell push press
Then:
as a group 2 TGU each side (teach)
as a group teach SDHP with empty bar
Review movements and set up
Warm-up
Warm-up (No Measure)
Run 400m
2x
5 push up
10 Kettle Bell Swings
5 Kettle bell shoulder press
5 Kettle bell push press
Then:
as a group 2 TGU each side (teach)
as a group teach SDHP with empty bar
Then:
Review movements
Metcon
Metcon (6 Rounds for reps)
For the following movements do AMRAP 4 Min then rest 1 min.
A: Assault Bike (Max Calories)-Alt =Row
Rest 1 min
B: Turkish Get ups (50# db/35#db)
Rest 1 min
C: 50m Farmers Carry (70/44)
Rest 1 min
D: The 8s
8 Sledgehammer swings
8 Sumo Deadlift High Pulls (75/55)
E: Battle Rope (L+R=1)
F: 20 Flutter Kicks (L+R=1)/20 abmat sit ups
