CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
10 Rounds of 10 Singles + 5 Double Unders
Foam Roll as Needed
2x
10 KBS
10m Lateral Lunges R
10 Wall Balls
10m Lateral Lunges L
Gymnastics
EMOM 10
Min 1 = 35s Dead Bug Home Position
Min 2 = 35s Front Plank
Min 3 = 35s R-Side Plank
Min 4 = 25s Hanging L-Sit Hold
Min 5 = 35s L-Side Plank
Metcon
Ghost (6 Rounds for reps)
6 Rounds for points:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest