CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Row 500m
Down Dog/Up Dog/spider man/Hamstring
Bandy Shoulders
2x
30s HS Hold
30s Ring support hold
5 Ninja Roll ups
15 squats
Weightlifting
12 Min EMOM
A: Push Press (3 x 6 @ 80% )
B: Toes-To-Bar (6x as many unbkn as possible in 30s)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Min
2 Overhead squats (95/65)
2 Burpees
4 Overhead squats
4 Burpees
6 Overhead Squats
6 Burpees
8 Overhead Squats
8 Burpees
…continue the pattern adding 2 overhead squats/2 burpees
Score is last full round completed + additional number of reps into the next round
(ie if you finished the 6 round and did 2 burpees your score would be 6+10)
