CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Jump N Rope Warm Up
2x
10 Kb Swings
10m Bear Crawl
10 Ball Slams
10m Backward Bear crawl
Gymnastics
20 min EMOM
A: McGill Curl up
B: Snatch width grip Pendlay Row x 5
C: Rolling Side plank (50s)
D: 20 Push up
E: Alt Bird Dog – start immed after Push up, go till :50 after
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 7 Min
7 Pull ups
14 Abmat Sit ups
7 Over the AbMat Burpees (jump forward)
