CrossFit PTC – WOD
Run 400m then Agile 8 (No Measure)
Foam Roll — IT, Piraformis, Teardrop adductors
Firehydrant (arms/back straight)
Groiner (10x each side)
Frog Jumps (10x)
1st Baseman (x2 each side) or Sampson
Box Squat (50% with 1 band/side)
200 and below use thin, others medium
Metcon (10 Rounds for time)
10 80-yard shuttle sprints
Rest as needed between efforts.
For each sprint, run 10 yards out, 10 back, 20 out, 20 back, 10 out, 10 back.
Post each time