CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
roll upper back/shoulders with ball or roller
Jump n rope warm up
Down Dog / Cobra combo
1x
10kb swings
10m Inchworm
2 wall climbs
10m Bear crawl
Weightlifting
EMOM for 21 minutes: A on 1, B on 2, C on 3….
A: Push Press (Push Press x 6 @ 70%)
B: Renegade Row (3x Renegade Dumb bell row… push up, row L, push u)
C: GHD Situps (7x Each round)
Metcon
Spider Annie (Time)
50 Double Unders
5 Wall climbs
40 Double unders
4 Wall climbs
30 Double under
3 Wall climbs
20 Double under
2 Wall Climbs
10 Double unders
1 Wall Climb
Chest must touch the wall on the wall climbs
