Monday September 21, 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

Back Squat (5/62.5, 3/75, 1+/85)

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Min

7 Pull ups

14 Wall balls (20/10′, 14/9′)