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 ( Squat (2/57.5, 2/65, 4 (5/70))
Metcon (4 Rounds for reps)
4x
In 2 min:
Row 300/250
As many rounds as possible of:
5 pull ups (CTB / Pull up)
10 push ups
15 squats
Rest 2 min
(Score each round as total reps)
RX+ M- Bar MU instead of CTB, W- CTB
