Memorial Day Murph
CrossFit PTC – WOD Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest
Here is what we found..
CrossFit PTC – WOD Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest
CrossFit PTC – WOD Metcon (5 Rounds for reps) Star-Lord – 3:30 Minutes 50m Shuttle Sprint 20 Sledgehammer Strikes 5 Over-the Hammer Burpees AMRAP of
CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Jump N Rope 2x runners complex/arm circles Metcon Metcon (Time) 3x Thru Run 200m 3 push ups
CrossFit PTC – WOD Warm-up Warm-up (No Measure) 5 min to Roll legs and hamstring stretch with band then 3 rounds run 200m 10 pull
CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Row 500m shoulders with band Metcon Metcon (Time) Teams of 2 4 Rounds for Time of: 750m
CrossFit PTC – WOD Warm-up Warm-up (No Measure) Jump n rope warm ups Band pulls/stretch 2x w empty bar 8 good mornings 8 back squats
CrossFit PTC – SHRED Warm-up Warm-up (No Measure) 3x Bowling Rowing (for every m over 100 do 2x squats, + 5 push ups every rd)
CrossFit PTC – WOD Warm-up Warm-up (No Measure) 1x thru A: Row 500m B: Lacrosse Ball back/shoulder smash C: Couch Stretch D: Hang Man E:
CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Roll legs & back 5 min then 3x run 200m, 5 box jumps, 10 kb deadlifts Metcon
CrossFit PTC – WOD Warm-up Warm-up (No Measure) Jump n rope warm up Dynamic warm up Metcon Metcon (Time) 5 Rounds for time Run 600m
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