WOD- Thursday August 24, 2017
CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 400 bandy shoulders With a partner 2x 8 Med ball Chest passes (16/8) 10 m bear
Here is what we found..
CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 400 bandy shoulders With a partner 2x 8 Med ball Chest passes (16/8) 10 m bear
CrossFit PTC – WOD Warm-up Warm-up (No Measure) 10 min – roll/stretch – 5 stations Roll /Lacrosse Ball (Shoulders)2 min ea Couch Stretch/Sampson/Pigeon 2 min
CrossFit PTC – WOD Warm-up Warm-up (No Measure) Roll legs or static stretch – 5 min Run 400 10m Forward Banded Walks + 5 Squats
CrossFit PTC – WOD Warm-up Warm-up (No Measure) 2 min ea station A:Roll back /t-spine B: Hangman stretch C: Band pulls (face, sword, 3 dimensional)
CrossFit PTC – WOD Metcon (AMRAP – Rounds and Reps) “A Full Plate” Teams of 2 20-Min AMRAP 5 Plated Pushups (45/25) 10 Plated Sit-ups
CrossFit PTC – WOD Warm-up Warm-up (No Measure) Roll Lacrosse Ball (Shoulders) Couch Stetch/Sampson/Pigeon 2X With Empty Bar: 5 Hang Snatch High Pulls 5 Hang
CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 200 Backwards Roll Thoracic Spine/Lats/Back/Hips 2x With Empty Bar: 5 Deadlifts 5 Hang Muscle Cleans 5
CrossFit PTC – WOD Warm-up Run 400 – Animal Farm (No Measure) Run 400m Animal Farm 2x 10m Inchworm 10m Spiderman 10m Crab Crawl 10m
CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Dynamic Runners Complex/Arm Circles Teach Movements Metcon Metcon (2 Rounds for reps) For Reps 2 Rounds FGB
CrossFit PTC – WOD Warm-up Warm-up (No Measure) Row 500 Bandy shoulders 2x 10 Kettle bell swings 10m bear crawl 10 Ball slams 10m bear
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