Monday January 18, 2016
CrossFit PTC – WOD (No Measure) 400m run Hamstring stretch, pigeon pose, couch stretch 2x – with emtpy bar 5 deadlift 5 front squats 5
Here is what we found..
CrossFit PTC – WOD (No Measure) 400m run Hamstring stretch, pigeon pose, couch stretch 2x – with emtpy bar 5 deadlift 5 front squats 5
CrossFit PTC – WOD (No Measure) Dynamic Runners Complex/Arm Circles Teach Movements Metcon (Time) Bring A Friend! 3 Rounds FGB Style: Wall Ball / Wall
CrossFit PTC – WOD (No Measure) Row 500 Down Dog, pigeon, roll upper back/shoulders 10x Arm circles (thumbs up fwd/back, thumbs down fwd/back) 10 empty
CrossFit PTC – WOD (No Measure) Jump-N-Rope Warm up Lacrosse ball- shoulder/Hip 2x Agility ladder then 10m broad jump 3 Skin the cat 30s Ring
CrossFit PTC – WOD Warm-up (No Measure) Run 800m Foam Roll — IT, Piraformis, Teardrop adductors V-Sit rollover Firehydrant (arms/back straight) Groiner (10x each side)
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
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