CF WOD- June 20, 2016

CrossFit PTC – WOD

Warm-up

Run 400m then Agile 8 (No Measure)

Run 400m

25 GHD Situps then:

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 (Find 1 RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 8 min

12 Kettle bell swings (70/44)

12 Overhead prison lunge (45/25)