CrossFit PTC – WOD
Warm-up
Run 400m then Agile 8 (No Measure)
Run 400m
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 (55/5, 62.5/5, 3(67.5/10) )
Rest 1 min between sets on last 3
Metcon
Metcon (Time)
3 Rounds for time
Run 200m
30 unbroken wall balls*
rest 3 min
* 4 burpees every time you break
time is total time on the clock
don’t subtract your rest time.
