CrossFit PTC – WOD
Challenge:
Push ups- B/38, A/89
DU- B/36, A/172
SS – B/ 50, A/ 4 x 45s effort (use sufficient rest)
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 (50/5, 57.5/5, 3(60/10+))
Metcon (AMRAP – Rounds and Reps)
AMRAP 8 min
10m Walking Lunge- Front Rack (95/65)
2- Thrusters
20m Walking Lunge – Front Rack
4- Thrusters
30m Walking Lunge – Front Rack
6- Thrusters
… Continue in the pattern adding 10m walking lunge + 2 thrusters (40/8), 50/10 etc
Count rounds
Additional reps = approx meters or # thrusters… ie 3 rounds + 5 = 5m
3 rounds +45 = all 40m wl + 5 Thr
