CrossFit PTC – WOD
Warm-up
Run 400m – Dynamic Warm Up (No Measure)
Run 400
Dynamic Warm up
Weightlifting
Hand stand/ Hand stand walking
Metcon
Metcon (AMRAP – Reps)
A Different Fight Gone Bad:
1 minute of each station
GHD Sit up
Row (calories)
Kettle Bell Swings
Wall ball (20#, 10’/ 14#, 9′)
Pull Up
Rest
