CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Row 500m
Down Dog/Up Dog/spider man/Hamstring
2x
3 Pull ups
5 push ups
10 squats
Review Pendlay rows
Gymnastics
EMOM: 16
A: Hip Extensions x 10
B: Supine Ring Rows x 10
C: Supine Med Ball Leg Curls x 5
D: Pendlay Row x 6 (add weight as able)
Metcon
Metcon (AMRAP – Rounds and Reps)
Row 3 min for max calories
Rest 3 min
Then
AMRAP 4 Min
5 Pull ups
10 push ups
