CrossFit PTC – WOD
PU: B/64, A/141
DU: B/88, A/276
SS: 30s, 45s, 50s, 55s A/ 3 x 1 min test
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
The CrossFit Total (Total Weight)
Metcon (Time)
Body Weight Travel WOD:
3 Rounds for time
40m walking lunge
30 sit ups
20 push ups
10 superman
