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
Box Squat (5-5-5+ (65%) – use back squat)
Back Squat (reference )
Metcon (Time)
5 rounds
Run 200m
7 Burpees
25 Wall Ball (20/10, 14/9)
