CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Roll out/hamstring stretch 5 min
Row 250
1x
5 Kettle bell swings
5 wall balls
10 push ups
Gymnastics
Work on kipping
Pull up- Butterfly Pull up
Kipping Toes to Bar
Metcon
Metcon (Time)
Row 1000
30 Kettle Bell swings (70/44)
Run 800
30 Wall balls
Row 1000
30 Burpees
Run 800
30 Toes to bar
(OK to do Row/Run in diff order)
