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
A: Back Squat (60/3, 70/3, 80/3, 85/2, 90/1, 80/3)
Ring Dips (5-5-5-5-5-5)
Metcon (No Measure)
8 x 50m sprints
Rest 1 min
