CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Roll legs/back -5min
Run 400m
Animal Farm
(alt- crab crawl/bear crawl soccer)
Gymnastics
EMOM 10
Metcon (No Measure)
A: 3-5 HSPU
B: 35 sec dead bug (alt legs/arms)
-keeping back on floor
Metcon
Tabata This! (5 Rounds for reps)
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post Tabata score for each exercise as Reps and total those for final score as Total Reps.
E.G., 10, 22, 9, 15, 15 = 71
