Monday October 26, 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

Box Squat (5-5-5+ (65%) – use back squat)

Back Squat (reference )

Metcon (Time)

5 rounds

Run 200m

7 Burpees

25 Wall Ball (20/10, 14/9)