CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
5 Minutes to roll (Shoulders/Back/Hips)
Banded Shoulder Mobility
2x
10 KBS
8 Box Jumps
15 Empty Bar Curls (yes curls)
Gymnastics
Skill Work
15 Minutes to work on a GOAT
Kipping Pullups, HSPU, Bar/Ring MU, etc
The Open is coming, take this time to work on a skill.
Tabata This! (5 Rounds for reps)
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post Tabata score for each exercise as Reps and total those for final score as Total Reps.
E.G., 10, 22, 9, 15, 15 = 71
