ricthompson

SHRED January 3, 2018

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 Metcon (Time) Partner WOD 5 Rounds for Time 36 Alternating Jumping Squats (See-Saw Style) 36… Read more »

SHRED January 2, 2018

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Row 1000m Animal Farm 2x Bear Fwd & Bkwd, Crab, Inchworm, Spiderman Metcon (AMRAP – Rounds and Reps) AMRAP in 10 Minutes of: 3 DB Front Squats (45/25) 5 Ring Dips 10… Read more »

SHRED January 1, 2018

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 400m Agile 8 Metcon Metcon (Time) 18-15-12-9-6-3 DB Push Press (35/20) Slam Ball (30/20) Box Jumps (24”/20”) Cash Out: 50 partner leg throws

Saturday Partner WOD

CrossFit PTC – WOD Metcon (Time) “I Hate 58” With a partner complete: 1000/800m row (Switch at 250/200m) 58 Box Jump Overs (24/20) 58 Burpees 58 Wall Balls (20/14) 58 Med Ball Cleans (20/14) 58 OH Med Ball Sit-ups 58… Read more »