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 (5/62.5, 3/75, 1+/85)
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Min
7 Pull ups
14 Wall balls (20/10′, 14/9′)
