CrossFit PTC – WOD
Warm-up
Run 400m then Agile 8 (No Measure)
Run 400m
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
Weightlifting
Front Squat (5 x 10 @ 60%)
Metcon
Metcon (Time)
3 Rounds for time:
Run 400m
21 Dead lift (body weight)
12 Kettle Bell Swing 53/35
Masters 55+
85% BW deadlift
KB 44#/26#
