CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Row 500
Roll Back/Hips/Shoulders
Hamstring Stetches (Coaches Choice)
2x
8 Box Jumps
10 KBS
12 Wall Balls
Weightlifting
The CrossFit Total (Total Weight)
Cash Out
if time available
Metcon (Time)
3 Rounds
25 Hip Extensions
20 ABMAT Situps or GHD Situps
15-V-Ups
