CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Run 400
Down Dog/Up Dog/Spiderman
2x
10 Kettle bell swings
10m Forward bear crawl
10 Wall balls
10m backward bear crawl
Gymnastics
EMOM 16 min
A: HSPU (3 to 5)- (Strict/Kipping or 30s Hold)
B: Alt Bird Dog – start immed after HSPU, go till :50
C: 15/12 Cal Bike/Row
D: Rolling Side plank (50s)
Metcon
Metcon (4 Rounds for reps)
4 Rounds
In 2 Min
100m Farmers Carry (50/35)
AMRAP Ring Dips
Rest 2 min
Rx+ 70/44 (use kb) + Muscle Ups
M55+ 35/25 + Push ups
