CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Roll legs/Upper body= 5 min
Jump n rope warm up
Bandy Shoulders/band pull aparts
2x
10 Kettle bell swings
10m Forward bear crawl
10 Wall balls
10m backward bear crawl
Gymnastics
3x
Max set of air squats in 60s
Rest 2 min
Squat
1 min max rep
Max squats in 60s, rest 2 min
Metcon
Lynne (AMRAP – Reps)
5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
