CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Roll 5 min (Hips,IT, Quads, Hammies)
Row 500
2 Skin-the-Cats
2x
5 HSPU or 30s Handstand Hold
10m Walking Lunge
10 KBS
10m Broad Jumps
Metcon
Metcon (4 Rounds for reps)
5 Min AMRAP of
Run 600
Calorie Row for Remaining Time
Rest 5 Minutes
5 Min AMRAP of
8 Burpees
10 DB Push Press (35/20)
Rest 5 Minutes
5 Min AMRAP of
Run 600
Calorie Row for Remaining Time
Rest 5 Minutes
5 Min AMRAP of
5 Pull-ups
15 Air Squats
Rx+= 50/35 PP; CTB Pull-ups
