CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
3 Min Mixed Jump Rope
Agile 8
Gymnastics
EMOM 10
40s Plank on Rings
40s Right Side Plank
10 Single-Leg KB RDLs (10R + 10L)
40s Left Side Plank
40s McGill Curl-up (R & L Knee)
Metcon
Metcon (3 Rounds for reps)
AMRAP 7
30/20 Cal Assualt Bike
30 Hollow Rocks
30 Pullups
Rest 2 Min
AMRAP 7
40/28 Cal Row
40 Sit-ups
40 Pushups
Rest 2 Min
AMRAP 7
100 Double Unders (3:1 Singles)
50 Straight Leg Raises (Touch heels, raise to perpendicular)
50 Air Squats
