CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Row 500
Bandy Shoulders
2x
10 KB swings
5 KB push press each side
10 Goblet Squats with KB
4 Turkish Get ups (2 ea side)
Gymnastics
EMOM 12
A: 4 HSPU – or progression
B: 12 GHD
C: 4 Pistols/Single Leg Squats/Bulgarian Split Squats
Metcon
Metcon (AMRAP – Reps)
AMRAP 20 min
Partner WOD:
Partner 1: 200m Sled pull (95/65)
Partner 2: Kettle bell swing (53/35)
Partner 3: Rope Climb
Rotate from 1->2, 2->3, and 3->1 once partner 1 returns.
