ricthompson

Shred- Monday May 21, 2018

CrossFit PTC – SHRED View Public Whiteboard 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… Read more »

Shred- Friday May 18, 2018

CrossFit PTC – SHRED View Public Whiteboard Warm-up Jump-n-rope + Animal Farm (No Measure) Jump-n-rope warm up Then Animal Farm 2x 10m Inchworm 10m Spiderman 10m Crab Crawl 10m Bear Crawl Gymnastics Metcon (No Measure) Work on Jump rope/ Double… Read more »

WOD – Friday, May 18, 2018

CrossFit PTC – WOD View Public Whiteboard Gymnastics Warm-up Tabata of: Assault Bike Burpees Max Effort Reverse Slam Ball Throws Plank on Rings 1 Minute rest between stations Perform at a progressive warm up pace Metcon Metcon (AMRAP – Rounds… Read more »

Shred- Wednesday 5/16/2018

CrossFit PTC – SHRED View Public Whiteboard Warm-up 1-Mile Run (Time) Max Effort 1-Mile Run Metcon AbTastic (3 Rounds for reps) FGB Style (1min each station) 3x Russian Twist (44/26) count each side Flutter Kicks (full kicks) count each leg… Read more »