CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
10m Each of:
High Knees/Butt Kickers
Inside Tap/Outside Tap
A-Skip/B-Skip
Knee Hug, Lunge, Toe Point, Thoracic Reach
Frankensteins
Carioca Step L and R
Jumping Jack Shuffle L and R
90 Degree Hip Rotation
X-Band Walk + Good Mornings
Weightlifting
Metcon
Metcon (AMRAP – Rounds and Reps)
Partner WOD
AMRAP 10
20 SDHP (53, 35)
20 Wallballs (20, 14)
200 Meter Run
Rest 2 Minutes
AMRAP 10
20 T2B
20 Medball Cleans (20, 14)
200 Meter Run
Rest 2 Minutes
AMRAP 10
20 Burpees
20 Air Squats
200 Meter Run
Partition reps as needed with one partner working
at a time. However, partners will complete
the 200m run together. Run doesn’t count.
Score is total rounds + reps.
