CrossFit PTC – WOD
Gymnastics
Complete 3 Rounds of:
Complete 1:30 min at each station:
Station 1 = 8 Each Way Hollow Body to Superman Rolls
Station 2 =10-15 Ring Dips (Scale w/Bands/Static/Box)*
Station 3 = 20m Bottoms Up KB Waiters Walk (18-35/13-26)**
*Rx+= 3-5 Ring or Bar Muscle-ups
**These are singe arm. Complete 20m each arm
Metcon
Metcon (3 Rounds for reps)
Complete 3 Rounds:
3 Min of Max Cal Row
2 Min Max HSPU
1 Min Max Rope Climb
Rest 3 Min
Scale for HSPU = ABMATs or Wall Climbs
Scale for Rope Climb = Max Progressions
