CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
5 min Roll shoulders with lacrosse ball
Row 500m
2x
Down dog push up x 3
10x arm circles forward/back- repeat with thumbs down
10m inchworm
Gymnastics
20 Min EMOM
A: Handstand Push-ups (Hand Stand Push Up x 5 )
HS Hold for 30s/ Push Press
B: Toes-To-Bar (x10)
C: Double-Unders (Double unders x 40 or 35 sec)
D: GHD Situps ( x 12)
Metcon
2k Row (Time)
Max Effort 2k Row
