CrossFit PTC – WOD
Warm-up
Dynamic Warm Up (No Measure)
10m Each of:
High Knees
Butt Kickers
Inside Tap
Outside Tap
A-Skip + B-Skip
Knee Hug, Lunge, Toe Point, Thoracic Reach
Frankensteins
Carioca Step L and R
Jumping Jack Shuffle L and R
90 Degree Hip Rotation
X-Band Walk + Good Mornings
Gymnastics
Teach: kipping /Lsit = 5 min
EMOM 8 min
A: 20/30s kipping practice or TTB/Pull up/Butterfly
B: 20/30s L sit/L hold (Rings/Bar)–Beginners use parallets and tuck
Metcon
Metcon (4 Rounds for time)
METCON + Set up + Cool down = 30 min
4 Rounds for time:
Every 5:00
Row 500/450 Meters
50 Double Unders
25 Russian KBS (70, 53)
Start every 5 min. Scale so that you have at least 1 min of rest.
Double Unders – use 1:1 Singles= scaled
