CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
2x
1 Min Each of:
Assault Bike
V-Sit Rollovers
Jumping Rope
Ninja Rollups
Foam Roll/Mobility as Needed
Metcon
Flip the Switch (Time)
Complete chipper in as few rounds as possible. A round is a minute long with 30 secs of work followed by 30 secs of rest.
200 Double Unders
150 Situps
100/70 Cal Row
50 Burpees
Rx+= 300 Double Unders
Scale for Double Unders is 400 Singles
40 Min Time Cap
Record the score as time using the number of rounds plus the number of seconds used in the last round.
Ex. If you are in round 30 and finish at 15 secs, then your time is 30:15
Extra Credit
40 Double Crunches (Lemon Squeezers)
30 Bicycle Kicks (L+R=1)
20 Hollow Rocks
10 Clapping Push-ups
