CrossFit PTC – WOD
(No Measure)
Run 400
Groiner/Down dog/pigeon pose
2x
10 Banded good mornings
10 Banded side steps R &L
5 Ninja roll ups
15 sec L sit hold
12 Min
EMOM Odd – Hand stand (30s) /2-3 HSPU
EOMOM Even- 2 pistols ( alt legs,3s in the hole)
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
