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
Box Squat (Find 1 RM (parallel – 1 in above))
Technical max. Lift until you have form errors (knees cave, back rounds out, etc)
Box Squat (3 x 5 @ 75% today’s 1RM)
Metcon
Metcon (Time)
Partner WOD:
For time with a partner:
1 DL (315, 155)
20m Shuttle run (10m down then 10m back)
2 DL
40m shuttle run 2x (10m down and back)
3 DL
60m Shuttle run
4 DL
80m Shuttle run
5 DL
100m shuttle run
* Partner A does 1 DL and 1 run Down and back then partner B goes 1 DL/ 1 down and back then Partner A 2 DL….- I go/You go style
