Monday February 8, 2016

CrossFit PTC – WOD

Run 400m then Agile 8 (No Measure)

Run 400m

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

Back Squat (5/45, 3/55, 2/62.5, 1/67.5, 1/72.5, 5+/75 )

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Body weight deadlift

Box Jump 20″

Overhead Prison Lunge (45/25)