CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Jump N Rope
Then
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
Back Squat (Back Squat : 8-8-8-8-8 @ 60%)
Rest 1 min
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Min
40 Double Unders
20 Wall balls
20 Kettle bell swings (70/44)
