CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Row 500
Roll upper back, Banded bully stretch
Arm Circles
2x
10 Ketlle bell swings
10m Bear crawl
5 Ninja Roll ups
Metcon
Metcon (5 Rounds for time)
5 Rounds each for time of:
Every 6 minutes, for 30 minutes (5 sets):
Run 400 Meters
10 Dumbbell Thrusters (35/25)
15 Step ups with dumb bells (alt legs -20″ or 90deg knee)
20 push ups
Score: Each round/Time
