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)
