Tuesday December 29, 2015

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

Back Squat (5 x 8 @ 60% – last set max effort)

Metcon (No Measure)

8 x 50m sprints

Metcon (AMRAP – Rounds and Reps)

Travel WOD–

AMRAP 15 min

7 Ground release push ups

14 Sit ups

21 Squats