CrossFit PTC – WOD
Warm-up
Run 400m then Agile 8 (No Measure)
Run 400m
25 GHD Situps then:
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
Weightlifting
Box Squat (1 RM Then 20 at 60%)
Box Squat just at parallel (find 1RM)
Then 20 reps at 60% ( down on 3 count, pause 1, then up, 1 at top) * should take 2 min
Rest 2 min and repeat
Metcon
Metcon (Time)
For Time:
Row 50 Calories
40 Jumping Squats
30 step up to reverse lunge (alternating) – box ht = parallel
20 Wall balls
10 burpees
