CrossFit PTC – WOD
Run 400m – Dynamic Warm Up (No Measure)
Run 400
Dynamic Warm up
Metcon (Time)
Rebekah’s Filthy Fifty WOD
5x10m shuttle run
50 Box Jumps (24/20)
50 KB Swings (35/26)
50 Russian Twist (using a bumper-35/25)
50 Steps Walking Lunges
50 Push Press (45/35)
50 Flutter kicks (count right leg)
50 Superman holds (1sec in hold)
50 Wallballs (20/14)
50 Burpees
