CrossFit PTC – WOD
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
Deadlift (55/3, 60/3, 3(65/8))
Metcon (4 Rounds for reps)
4 Rounds
2 min
Run 200m
As many Thrusters as possible 95/65
Rest 2 min
