CrossFit PTC – WOD
(No Measure)
Row 500
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
Chelsea (AMRAP – Rounds and Reps)
Every minute on the minute for 30 minutes: 5 Pull-ups
10 Push-ups
15 Squats
When you can’t finish then continue to get as many rounds as possible. Score:
Total rounds before you timed out/rounds after that.
