CrossFit PTC – WOD
Warm-up (No Measure)
Row 500
2 x Animal Farm:
10m Inch worm
10m Bear Crawl
10m Crab Crawl
10m Spiderman
Scorpion Stretch
Bench Press ((5-5-5-5-5))
work up to as heavy as you can go for 5 sets of 5
Metcon (4 Rounds for reps)
4 Rounds
1 min each:
Floor Press 35/25
Double Under
Supine Ring Row (Toes level with rings)
Rest
