CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Row 500
Roll Shoulders + Keg Stretch
1x
10 Arm Circles (Forward & Backward)
Forward Bear Crawl
10 Scarecrows
Reverse Bear Crawl
10 Jumping Jacks
Spiderman Walk
10 Pushups
Inchworms
Review WOD Movements
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 30 – Partner WOD
50 Thrusters (45/35)
40 KBS (53/35)
30 Pull-ups
20 Burpees
10 Man-Makers (35/20)
20 Burpees
30 Pull-ups
40 KBS
Rx+ = CTB Pull-ups
One person working at a time. Partition reps as needed.
Man-Makers = Pushup R-Pull, Pushup L-Pull, Stand
