CrossFit PTC – WOD
Warm-up
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
Weightlifting
Back Squat (EMOM for 8 min 2@60% -1s @bottom, up fast as poss)
Metcon
Metcon (4 Rounds for reps)
Alternating Tabata
Station 1: KB Swing(53/35)/Burpee
Station 2: Sit up/Lemon Squeezer
Station 3: Air Squat/ Push Press (95/65)
Station 4: Push up/Ring Row (toes parallel to rings)
At each station:
Alternate tabatas between the two exercises
for one complete 4 min interval. You will do each
4 movement 4x. 30s to move between stations.
(ie 20s Kb S 10s Rest 20s Burpee, repeat)
Rx+ (70/53 KB, 135/85 PP, 20# vest push up/RR)
M 55+ 75/55 pp
