Friday January 8, 2016

CrossFit PTC – WOD

Row 500 & Agile 8 (No Measure)

Row 500

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

Deadlift (55/3, 60/3, 3(65/8))

Metcon (4 Rounds for reps)

4 Rounds

2 min

Run 200m

As many Thrusters as possible 95/65

Rest 2 min