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
Clean (60/2, 70/2, 75/2,80/2,85/2,90/1,85/2)
Baseline-CFPTC (Time)
Row 500m
40 Squats
30 Sit ups
20 Push ups
10 Pull ups
