November 29, 2016

CrossFit PTC – WOD

Warm-up

Run 400m (No Measure)

Agile 8 (No Measure)

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)

21-15-9 reps for time of:

275-lb. deadlifts

Burpees, jumping over the barbell