CrossFit PTC – WOD
(No Measure)
Jump-n-Rope warm up
Mob: Shoulder w laccrosse ball
1x
6x Turkish Get up and Waiters Walk 10m + 3 OHD sqt
10 Push ups
5 clapping push ups
20 sit ups
Shoulder Press (5/62.5, 3/75, 1+/85)
Metcon (3 Rounds for reps)
3 Rounds of:
1 min ea of:
Row Calories
Push Ups
Sit Ups
Prison Lunge
Rest
Fight gone bad style…ie 1 min and switch , keep a running count
