CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Jump n Rope Warm up
Then 2x:
3 Rope Climbs
10 Hip Extensions
10 pull ups
10 Squats
10 Toes to bar
Weightlifting
9 Min EMOM
A: 35 sec HS Hold
B: 35 Sec L Plank
C: 35 Sec R Plank
Metcon
Metcon (Time)
3 Rounds
Row 50 Cal/42 Cal
150 Double unders
50 steps walking lunge
Time cap 25 min:
Metcon (AMRAP – Reps)
Scaled WOD:
As many reps as possible in 18 min:
3 Rounds:
2 Min Each:
Row Calories
Double Unders
Walking lunge steps
* Sub singles for doubles and just
put in the number.
