CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Row 500
Samson Stretch, Hamstrings, Pigeon
2x
5 Ninja roll ups
5 good mornings
5 Pull ups
5 Push ups
Weightlifting
EMOM 12 min – Only score the DL for reference
A: Deadlift (3 @ 75%)
B: GHD Situps ( x 10)
C: Handstand Hold ( 30sec)
Metcon
Metcon (3 Rounds for reps)
3 Rounds (FGB Style)
As many reps as possible in one minute of:
Wall Balls
Kettle Bell Swings (70/44)
Box Jumps
Rest 1 min
