Wednesday September 16, 2015
CrossFit PTC – WOD Run 400m then Agile 8 (No Measure) Run 400m Foam Roll — IT, Piraformis, Teardrop adductors V-Sit rollover Firehydrant (arms/back straight)
Here is what we found..
CrossFit PTC – WOD Run 400m then Agile 8 (No Measure) Run 400m Foam Roll — IT, Piraformis, Teardrop adductors V-Sit rollover Firehydrant (arms/back straight)
CrossFit PTC – WOD Row- Animal Kingdom (No Measure) Row 500 2x: 10m Inchworm 10m Bear Crawl 10m Crab Crawl 10m Duck Walk Ghost (6
CrossFit PTC – WOD (No Measure) Jump-n-Rope warm up Mob: Shoulder 1x 5x Turkish Get up and Waiters Walk 10m 5x single arm overhead squat
CrossFit PTC – Strength Club Mr. Joshua (Time) 5 Rounds for time of: 400m Run 30 GHD Sit-ups 15 Deadlifts, 250#In honor of SO1 Joshua
CrossFit PTC – WOD (No Measure) Run 400 Mob: Shoulders/Chest 1x Bear Crawl Fwd/Backward (10m) 10 push ups Crab Crawl 8 Glute Ham Raisesteach KB
CrossFit PTC – WOD (No Measure) Row 750 Hamstrings 1x 10 Reverse Hypers 10 Kettle bell swings 10 GHD Sit ups 10 Stiff Leg deadlift
CrossFit PTC – WOD (No Measure) 100 singles/20 doubles Bands for shoulders Dynamic Warm Up (include squats)Review: Hang Power Clean Split Jump Thruster Scaling for
CrossFit PTC – WOD (No Measure) 150 singles/40 doubles Mob: Shoulders/Chest 1x Bear Crawl Fwd/Backward (10m) 10 push ups Crab Crawl 8 Glute Ham Raises
CrossFit PTC – WOD (No Measure) Row 500 Couch Stretch/Pigeon pose/Hamstring bands 1x 8 Overhead Squats w/Bar 10 Reverse Hypers 10m Walking Lunge 10m Banded
CrossFit PTC – Strength Club Abbate (Time) For Time: Run 1 mile 21 Clean and Jerks, 155# Run 800 meters 21 Clean and Jerks, 155#
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