CrossFit PTC – WOD
Warm-up
Run 400m then Agile 8 (No Measure)
Run 400m
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
Weightlifting
Deadlift (EMOM -10 min 2@ 60% + band)
Do 2 reps EMOM. Use 60% + band.
If 1RM<125 use small ,<250 use medium ,others use large (not XL)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 min
Run 200m
12 Front Rack Step up to Reverse lunge (45# bar/35#bar) (6R/6L)
21 KB swing (53/35)
