CrossFit PTC – WOD
Warm-up
Run 400m (No Measure)
Agile 8 (No Measure)
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
Front Squat (1RM)
Metcon
Metcon (Time)
21-15-9 reps for time of:
275-lb. deadlifts
Burpees, jumping over the barbell
