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
Back Squat (5/45, 3/55, 2/62.5, 1/67.5, 1/72.5, 1/75, 80/3+)
Metcon (Time)
4 Rounds for time
10 Steps Overhead Walking Lunge (45/35)
15 Kettle Bell swings (70/44)
20 Sit ups
