CrossFit PTC – WOD
(No Measure)
Group Warmup
“Abs of Steel”
Teams of 4
5 Minutes per couplet (2:30 per movement) of:
Slam Ball Situps (20#)/Calorie Row
Pillar Plank Hold/Box Jumps (20″)
Russian Twists (25#)/GTOH (95/65#)
Standing Teapots(53/35#)/KBS (53/35#)
Flutter Kicks/Sandbag Prisoner Lunges
Teams will split into pairs. One pair per movement then switching after 2:30. Both are working at the same time.
1:15 rest between stations.
Total Reps per team.
