CrossFit PTC – WOD
Run 400m then Agile 8 (No Measure)
Foam Roll — IT, Piraformis, Teardrop adductors
Firehydrant (arms/back straight)
Groiner (10x each side)
Frog Jumps (10x)
1st Baseman (x2 each side) or Sampson
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.
Dumb bell box step up 20″ box, (35/20)
Hang Power Clean 135/85
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)