CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Roll back and legs + hamstring stretch = 6 min
200m Run
Agility Ladder and box jumps
10m inch worm
10m walking lunge
10m bear crawl
Metcon
1-Mile Run (Time)
Max Effort 1-Mile Run
Metcon (AMRAP – Rounds and Reps)
As many rounds and reps as possible in 26 min:
Run 1 mile
5 Pull ups
10 push ups
15 Squats
then
Cash out:
Run 1 mile
Rx+ 20/10
