CrossFit PTC – WOD
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
Box Squat (5-5-5 @ 70% (or add 10# from last week))
Metcon (Time)
3 rounds for time of:
Row 500 meters
21 burpees
12 Thrusters (95/65)
