January 31, 2017

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

Front Squat (1RM)

Metcon

Metcon (Time)

3 Rounds for time:

Run 400m

15 Bulgarian Split squats Right Leg

30 sit ups

15 Bulgarian Split squats Left Leg