CrossFit PTC – WOD
Row 500 & Agile 8 (No Measure)
Row 500
Agile 8
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
Then Burgener WU
Box Squat (5-5-5 @ 70% of Back squat)
Back Squat (For Percent)
Metcon (4 Rounds for reps)
4 Rounds
AMRAP 2min
6 Pull up
12 Kettle Bell Swings (53/35)
Rest 2 min
Muscle Ups got you down…watch what happens at :15
[youtube]https://www.youtube.com/watch?v=2q8KMnWUsvg[/youtube]
