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
10 Min EMOM
A: Back Squat (3 @ 72.5% (or add 5-10 lbs from last week))
B: Power Clean (2 @ 82.5% (or add 5-10# to last week))
Metcon
Metcon (Time)
4 Rounds for total time:
Run 200m
5 Ring dips
6 Pistols (alt legs)
7 Kettle Bell Swings (70, 44)
8 Box Jumps (20/24)
Rest 1 min
Time ends on last box jump. Don’t subtract rest time.
