Thursday October 22, 2015
CrossFit PTC – WOD (No Measure) Row 500 roll legs/banded hamstrings/banded IT Band 2x 10 Banded good mornings 10 Banded side steps R &L 10
Here is what we found..
CrossFit PTC – WOD (No Measure) Row 500 roll legs/banded hamstrings/banded IT Band 2x 10 Banded good mornings 10 Banded side steps R &L 10
CrossFit PTC – CrossFit Kids Advanced Front Squat (5-5-5 (work to heavy 5 and log it in wodify)) – Test push up Metcon (Time) 24
CrossFit PTC – WOD Metcon (Time) W/U Run 400m 2x Arm Circles Leg Kicks 2 Wall Climbs 10 GHD Sit ups Skill: Rope Climbs For
CrossFit PTC – WOD (No Measure) Row 500 roll legs/banded hamstrings/banded IT Band 2x 10 wall washers-pvc 10 Kettle bell swings 10 hip extensions Back
CrossFit PTC – WOD (No Measure) run 400m Banded bully/Scap pulls/face pulls/bent rows 2x 10 Banded good mornings 10 Banded side steps R &L 10
CrossFit PTC – WOD Metcon (AMRAP – Reps) Group Warmup Teams of 4 5 Minute Stations of: A B GTO (75/45) 5 Tire Flips Air
CrossFit PTC – Barbell Club Rankel (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 6 Deadlifts, 225# 7 Burpee Pull-ups 10 Kettlebell Swings, 70# 200m
CrossFit PTC – WOD (No Measure) Jump N Rope Warm Up (1x thru) Groiner/Down dog/pigeon pose 3 rounds or 5 min 5 pull ups 10
CrossFit PTC – WOD (No Measure) Row 500 roll legs/banded hamstrings/banded IT Band 2x 10 Banded good mornings 10 Banded side steps R &L 10
CrossFit PTC – WOD (No Measure) run 400m Banded bully/Scap pulls/face pulls/bent rows 2x Arm Circles Leg Kicks 10 x Straight leg, bent leg, 2
A Kilo website. All rights reserved