CrossFit PTC – WOD
Warm-up
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
Burgener/Squat clean
(Review Clean/Hang Clean/Jerk)
Weightlifting
Clean (Clean, Hang Clean, Jerk)
(2+1)/50, (2+1)60, 3(2+1)75, 2(2+1)/85
Metcon
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Deadlift 225/155
Toes to bar
