CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Jump -n – Rope warm up- then 30 doubles
Roll upper back, Banded bully stretch
Arm Circles
2x
10 Ball slams
10 Wall balls
30 second hold ring support
Gymnastics
Metcon (No Measure)
EMOM: 20 min
A: 20 alt sine wave battle ropes (count ea right arm)
B: Core Plank (35 Sec)
C: Assault Bike (12/10 Cal)
D: 8 Alternating Bird Dogs (hold 5 sec and switch)- ie 40 sec
Metcon
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
