December 15, 2016

CrossFit PTC – WOD

Run 400m then Agile 8 (No Measure)

Run 400m

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

Warm-up

Weightlifting

EMOM: 10 Min.

Back Squat (3 BS @65%)

Metcon

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#