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
Clean and Jerk (5(1/85-90))
Back Squat (3/62.5, 3/72.5, me/80)
Metcon (4 Rounds for time)
4 Rounds
Run 200m
40 squats
15 CTB Pull ups / Pull up
Rest 3 min
