CrossFit PTC – WOD
Warm-up (No Measure)
Run 800m
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 (45/5, 55/3, 62.5/2, 72.5/8+)
Metcon (No Measure)
8 x 50m sprints
