February 1, 2017

CrossFit PTC – WOD

Warm-up

Jump-n-rope + Animal Farm (No Measure)

Jump-n-rope warm up

Then

Animal Farm

2x

10m Inchworm

10m Spiderman

10m Crab Crawl

10m Bear Crawl

Goat Time: Beginners work on WOD Elements

Skills work ( pick a goat)

ie (doubles, rings, bars, pistols, handstand, HS Walk…)

Metcon

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups

January 31, 2017

CrossFit PTC – WOD

Warm-up

Run 400m then Agile 8 (No Measure)

Run 400m

Agile 8

Foam Roll — IT, Piraformis, Teardrop adductors

V-Sit rollover

Firehydrant (arms/back straight)

Groiner (10x each side)

Frog Jumps (10x)

1st Baseman (x2 each side) or Sampson

Weightlifting

Front Squat (1RM)

Metcon

Metcon (Time)

3 Rounds for time:

Run 400m

15 Bulgarian Split squats Right Leg

30 sit ups

15 Bulgarian Split squats Left Leg

SHRED January 31st, 2017

CrossFit PTC – SHRED

Warm-up

Warm-up (No Measure)

Run 400m

Agile 8

Metcon

Metcon (Time)

3x Thru

Run 200m

3 push ups

6 pull ups

9 Medball Cleans (20/14)

12 Parallette Jump Overs

15 box jumps

20 double unders

Shred January 30th 2017

CrossFit PTC – SHRED

Warm-up

Warm-up (No Measure)

Run 400m

5 Squat Buy In – Agility Ladder

Partner Arms Behind back & pigeon on back

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

5 Pull Ups

10 MedBall Cleans 20/14

20m OH Walking Lunge (35/25)
30 sec hold -aletrnating x 4 each

dead bugs

plank