CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Dynamic Warm Up
20m Each of:
High Knees
Butt Kickers
Inside Tap
Outside Tap
Bear Crawl
Inchworm
Frankensteins
Carioca Step L and R
Jumping Jack Shuffle L and R
X-Band Walk
Gymnastics
EMOM 12
Min 1 = 3 HSPU (strict if possible)*
Min 2 = 2 Wall Climbs
Min 3 = 5 Knees2Elbow
*Sub 20s HS Hold for HSPU
Metcon
Metcon (Time)
5 Rounds for Time (RFT)
20/16 Calorie Row
10 Weighted DB Step Ups (35/20)(20″ Box)
8 Pullups
40 Double Unders (2:1 Singles)
