CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Run 200m
Down Dog/Up dog
Bandy Shoulders
Animal Farm
Metcon
Metcon (5 Rounds for time)
Every 6 minutes, for 30 minutes (5 sets):
Run 400 Meters
5 Hand stand Push ups
10 Dips
15 Box Jumps (24/20)
or
Every 6 minutes, for 30 minutes (5 sets):
Run 400 Meters
3 Bar Muscle Ups
7 Hand stand push ups
15 Box Jumps (24/20)
