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
2x
5 good monring
5 Pull ups
Deadlift (3-3-3-3-3 –Find 3 RM)
Metcon (Time)
Partner WOD
7 rounds each of:
A- 5 Deadlifts – 70% of todays 3RM
7 Bar Facing Burpees
B- Rest
