CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Run 400
Dynamic Warm up –
Spiderman/groiner stretch, Couch stretch, arm circles
then
2x
5 wall balls
10 pull ups
15 GHD sit ups
Metcon
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Wm 14#/9′ Wall ball, 20″ box, 55# sumo/push press
