Wednesday August 2, 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

A: Back Squat (60/3, 70/3, 80/3, 85/2, 90/1, 80/3)

Ring Dips (5-5-5-5-5-5)

Metcon (No Measure)

8 x 50m sprints

Rest 1 min