CrossFit PTC – WOD
Warm-up
Run 400 – Animal Farm (No Measure)
Run 400m
Animal Farm
2x
10m Inchworm
10m Spiderman
10m Crab Crawl
10m Bear Crawl
Gymnastics
15 min of gymnastics work (Hand stand, bar, rings)
Ideas :
1. Hand stand hold / Ring support/pull up/kipping pull up
2. Hand stand hold – nose to wall/ Butterfly pull up/ skin the cat/lower
3. Shoulder taps (Back to wall, nose to wall)/ bar muscle up/muscle up
Metcon
Metcon (AMRAP – Reps)
In 2 min:
Run 200m
As Many rope climbs as possible.
Rest 2 min
Metcon (AMRAP – Reps)
In 2 Min:
Run 200m
As many GHD sit ups as possible
Rest 2 min
Metcon (AMRAP – Reps)
In 2 Min:
Run 200m
as many Handstand push ups as possible
Rest 2 min
Metcon (AMRAP – Reps)
In 2 Min:
Run 200m
As many hip extensions as possible.
Rest 2 min
Metcon (AMRAP – Reps)
In 2 Min:
Run 200m
As many toes-to-bar as possible.
