CrossFit PTC – WOD
(No Measure)
Dynamic warm up
Shoulder Mob (Roller/ball)
then
2x
5 pull up
10 Push up
15 squat
EOMOM-12 min
A – Hand Stand push up 3
B – Dip/weighted dips 3
Metcon (No Measure)
Weather permitting OUTSIDE-
Some additional warm up as req’d.
Sprints
6 x 50m
Rest 2 min
*This is the primary, if raining do row sprints.
Metcon (6 Rounds for time)
Six 100m Row Sprints
Rest 2 min
100m Row (Time)
100m Row
Record best time.
