CrossFit PTC – WOD
Warm-up
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
Weightlifting
Deadlift (work up to 85%, then 1 x ME @ 85%)
Suggested warm up%
50×5, 60×3, 70 x 2, 75 x 1, 80 x 1,
Metcon
Metcon (3 Rounds for reps)
3 rounds for reps:
One minute of back squats (135/95)
Rest one minute
One minute of chest-to-bar pull-ups
Rest one minute
One minute of power cleans (135/95)
Rest one minute
Post total reps completed to comments.
