CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
5 min to roll legs/back
2x
Run 200m
3 pull ups
5 push ups
5 goblet squats
5 Kettle bell swings
Then: Teach how to ‘score’ a wall ball-
Teach how to count a DU/Single
Intent is that everyone has a ‘judge’ emphasizing correct ROM on Wall Balls + hitting target.
Metcon
CrossFit Games Open 15.3 (AMRAP – Reps)
14-Minute AMRAP of:
7 Muscle-ups
50 Wall-Ball Shots, 20# / 14#
100 Double-Unders
CrossFit Games Open 15.3 Scaled (AMRAP – Reps)
14-Minute AMRAP:
50 Wall-Ball Shots, 20# / 10#
200 Single-Unders
*9 Foot Target*
CrossFit Games Open 15.3 Masters 55+ (AMRAP – Reps)
14-Minute AMRAP of:
100 Double-Unders
50 Wall-Ball Shots, 20# / 10#
7 Muscle-ups
*9 Foot Target*
CrossFit Games Open 15.3 Masters 55+ Scaled (AMRAP – Reps)
14-Minute AMRAP:
50 Wall-Ball Shots, 14# / 10#
200 Single-Unders
*9 Foot Target*
