CrossFit PTC – WOD
Warm-up
Jump-n-rope + Animal Farm (No Measure)
Jump-n-rope warm up
Then
Animal Farm
2x
10m Inchworm
10m Spiderman
10m Crab Crawl
10m Bear Crawl
Goat Time: Beginners work on WOD Elements
Skills work ( pick a goat)
ie (doubles, rings, bars, pistols, handstand, HS Walk…)
Metcon
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Mary (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
