HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

January 13, 2016

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

Back Squat (55/5, 62.5/5, 3(67.5/10) )

Rest 1 min between sets on last 3

Metcon

Metcon (Time)

3 Rounds for time

Run 200m

30 unbroken wall balls*

rest 3 min

* 4 burpees every time you break
time is total time on the clock

don’t subtract your rest time.

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