CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
5 Minutes to roll back, hips, legs
Band Shoulders + Spider man/Pigeon
2x
100 singles + 30 Doubles (alt = 200 singles)
3 Skin-the-Cats
10 GHD sit ups
10 ninja roll ups
20 sec Ring L-sit/Ring support
Metcon
Metcon (AMRAP – Rounds and Reps)
30 MIN AMRAP – Teams of 2
One partner working at a time, alternating rounds of:
5 Push-Ups
10 KBS (53/35)
15 Air Squats
200 Meter Run
Rx+= (70/53#) KBS, Yes 53# ladies
Each round is 30 reps.
