CrossFit PTC – WOD
Gymnastics
EMOM 14
Min 1= Beg/Int (1-2); Adv (3-5) HSPU*
Min 2= 10/7 Cal Assault Bile
Min 3= Rest
* Strict is preferred, or deficit. If you don’ have HSPU this is the time to practice kipping with mats. Avoid boxes. HS holds are preferred.
Metcon
Metcon (3 Rounds for reps)
3 Rounds FGB Style
Alt Turkish Get-ups (35/20)
Box Jumps (24/20)
KBS (53/35)
Sit-ups
Rest
