CrossFit PTC – WOD
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
Front Squat ((5-5-5-5-5) as heavy as possible for 5)
Metcon (AMRAP – Reps)
As many Reps as possible in 8 min of:
3 Squat clean (135,85)
3 Push Up
6 Squat clean
6 Push Up
9 Squat Clean
9 Push Up
12 Squat Clean
12 Push up
… continue adding 3 each
