CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Foam Roll
IT bands, Quads, adductors
Dynamic Warm up
10m Each of:
High Knees
Butt Kickers
Inside Tap
Outside Tap
A-Skip + B-Skip
Knee Hug, Lunge, Toe Point, Thoracic Reach
Frankensteins
Carioca Step L and R
Jumping Jack Shuffle L and R
90 Degree Hip Rotation
X-Band Walk + Good Mornings
Goat Work
15 min to work on a skill. It can be weighlifting, gymnastic, or other (jump rope, etc).
Metcon
Metcon (Time)
5 Rounds for time:
200m Run
20 squats
10 Toes to bar
10 wall balls (10’/20#, 9’/14#)
