CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Run 200m
Down Dog/Up dog
Bandy Shoulders
Animal Farm
Weightlifting
15 min EMOM
A: Handstand Push-ups (6)
B: Muscle-ups (3 or 5 pull ups/5 dips)
C: Core Plank (45 Sec)
Metcon
Nicole (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
400m Run
Max Rep Pull-ups
(Note: run 400m
-do as many pull ups as possible, when you come off the bar your
round is complete, you must run 400m before getting back on the bar
