CrossFit PTC – WOD
Warm-up
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
Weightlifting
Good Mornings (5-5-5-5-5 – Work up to a heavy set of 5)
Rest 1:30 between sets. If your form breaks move back down in weight.
Metcon
Metcon (Time)
21-15-9
Dumb bell box step up 20″ box, (35/20)
Hang Power Clean 135/85
Pull up
Hang Power Clean.
1. Starts from the hang
2. Finishes with elbows in front of the bar, bar racked.
3. If you put it down, then you must pause at the hang. (ie power clean =no bueno)
