CrossFit PTC – WOD
Run 400m then Agile 8 (No Measure)
Run 400m
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
Quickly thru–then Burgener/Clean skill transfer
Back Squat (wu-3/62.5, 3/72.5, 3+(me)/80)
Clean Annie (Time)
50 Double Unders
135 Pound Squat Clean x 10 (w-85#)
40 Double Unders
135 Pound Squat Clean x 8
30 Double Unders
135 Pound Squat Clean x 6
20 Double Unders
135 Pound Squat Clean x 4
10 Double Unders
135 Pound Squat Clean x2
