CrossFit PTC – WOD
Metcon (Time)
Group Warmup
“Walk the Plank”
Teams of 2
Complete for Time
1) 400m Team Run
100 AbMat Sit-ups
20 Floor Wipers
60 Russian Twists
2)400m Team Run
100 Flutter Kicks
20 Floor Wipers*
30 4-Way Dead Bugs*
3)400m Team Run
100 Bicycle Kicks
20 V-ups
60 Oblique Crunches
All reps are team except the run. One partner is completing reps while partner 2 is holding one of three plank holds: 1 = R-Side Plank; 2 = Plank; 3 = L-Side Plank.
*Rx+ = 20 GHD Situps and 60 GHD Russian Twist
