Monday October 12, 2015

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

Clean and Jerk (5(1/85-90))

Back Squat (3/62.5, 3/72.5, me/80)

Metcon (4 Rounds for time)

4 Rounds

Run 200m

40 squats

15 CTB Pull ups / Pull up

Rest 3 min