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
Back Squat (Back Squat 8-8-8 @ 67.5%)
Metcon
Metcon (3 Rounds for reps)
Mini FGB style
3x
1 min ea of:
Wall Ball
CTB Pull up/Pull up
Ohd walking lunge steps (45/35)
Rest 1 min
