WOD- Friday September 8, 2017

CrossFit PTC – WOD

Warm-up

Row 500 & Agile 8 (No Measure)

Row 500

Agile 8

Foam Roll — IT, Piraformis, Teardrop adductors

V-Sit rollover

Firehydrant (arms/back straight)

Groiner (10x each side)

Frog Jumps (10x)

1st Baseman (x2 each side) or Sampson

Weightlifting

Back Squat (EMOM for 8 min 2@60% -1s @bottom, up fast as poss)

Metcon

Metcon (4 Rounds for reps)

Alternating Tabata

Station 1: KB Swing(53/35)/Burpee

Station 2: Sit up/Lemon Squeezer

Station 3: Air Squat/ Push Press (95/65)

Station 4: Push up/Ring Row (toes parallel to rings)

At each station:

Alternate tabatas between the two exercises

for one complete 4 min interval. You will do each

4 movement 4x. 30s to move between stations.

(ie 20s Kb S 10s Rest 20s Burpee, repeat)

Rx+ (70/53 KB, 135/85 PP, 20# vest push up/RR)

M 55+ 75/55 pp