CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
100 singles
40 doubles
Agile 8 (No Measure)
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 (1RM)
Metcon
Frannie (Time)
50 Double Unders
15 Thrusters (95/65)
40 Double Unders
12 Thrusters
30 Double unders
9 Thrusters
20 Double unders
6 Thrusters
10 Double unders
3 Thrusters
Rx+ (135/85)
