CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
5 min to roll out legs
then 2 rounds
Row 250
5 Box Jumps
10 Wall balls
10 Ball slams
5 empty bar thrusters
Gymnastics
EMOM- 12 min
A: 3-4 Hand Stand Push Up
B: 7 dips (or 2 Muscle ups- Bar or Rings)
C: 40 Sec core plank
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 12 minutes of:
5 chest-to-bar pull-ups
10 Front squats, 95#/65#.
15 Sit ups
Cool down/Stretch = coach’s option
