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
EMOM min: 12
Front squat 2 x 70%
Front Squat (12 x 2 @70%)
Metcon
Metcon (AMRAP – Reps)
Partner I go/you go – 60s each partner /15s transition
2 rounds for total reps
Hip extensions
Toes to bar
Wall ball (20#/10, 14#/9′)
Jumping lunges (count each,R+L =2)
