Tuesday Jan 12, 2016
CrossFit PTC – WOD (No Measure) Row 500 Banded bully/Scap pulls/face pulls/bent rows/roll legs 2x 10 good mornings 3 Skin the cat 3 Box Jumps
Here is what we found..
CrossFit PTC – WOD (No Measure) Row 500 Banded bully/Scap pulls/face pulls/bent rows/roll legs 2x 10 good mornings 3 Skin the cat 3 Box Jumps
CrossFit PTC – WOD (No Measure) Run 200 Dynamic Warm Up Roll Legs/Couch Stretch/Pigeon pose 10 push ups 15 Squats Metcon (Time) 4 rounds for
CrossFit PTC – WOD Game Changer Challenge 16.1 (AMRAP – Reps) Run 200m 7 Thrusters (75/45) 14 Sit ups *scaled m= 45#, w=2 x 10#
CrossFit PTC – WOD Double-Unders (Max Reps ) best of 3 attempts Double Under (2 min test) (2 min max effort- Does not have to
CrossFit PTC – WOD Row 500 & Agile 8 (No Measure) Row 500 Agile 8 Foam Roll — IT, Piraformis, Teardrop adductors V-Sit rollover Firehydrant
CrossFit PTC – WOD Run 400 – Animal Farm (No Measure) Run 400m Animal Farm 2x 10m Inchworm 10m Spiderman 10m Crab Crawl 10m Bear
CrossFit PTC – WOD (No Measure) Jump-n-rope warm up Down Dog, pigeon, roll upper back/shoulders 10x Arm circles (thumbs up fwd/back, thumbs down fwd/back) 10
CrossFit PTC – WOD (No Measure) Run 400m Banded bully/Scap pulls/face pulls/bent rows/roll legs 2x 5 pull ups 5 good mornings 5 Front squats with
CrossFit PTC – WOD 7:00am class has been cancelled. (No Measure) Row 750 Roll legs, Banded hamstring stretch 2x 10 pull up 10 Good morning
CrossFit PTC – WOD (No Measure) Run 400m Band stretch hammies/ 2x 5 pull ups 10 good mornings 3 Skin the cat 3 Box Jumps
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