CrossFit PTC – WOD
Row 500 & Agile 8 (No Measure)
Row 500
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
Back Squat (5 x 8 @ 60% – last set max effort)
Metcon (No Measure)
8 x 50m sprints
Metcon (AMRAP – Rounds and Reps)
Travel WOD–
AMRAP 15 min
7 Ground release push ups
14 Sit ups
21 Squats
