SHRED February 23, 2017
CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Roll legs & back 5 min then 3x run 200m, 5 box jumps, 10 kb deadlifts Metcon
Here is what we found..
CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Roll legs & back 5 min then 3x run 200m, 5 box jumps, 10 kb deadlifts Metcon
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
CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 800m animal farm 2x Bear Fwd & Bkwd, Crab, Inchworm, Spiderman Metcon Metcon (AMRAP – Rounds
CrossFit PTC – WOD Warm-up Warm-up (No Measure) Row 500m Down Dog/Up Dog/spider man/Hamstring 2x 3 Pull ups 5 push ups 10 squats Burgener Weightlifting
CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 400m Agile 8 Metcon Metcon (Time) 18-15-12-9-6-3 DB Push Press (35/20) Slam Ball (30/20) Box Jumps
CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 400 Roll Legs and ham strings 2x 10 steps walking lunge 8 Hip Extensions 10 Barbell
CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Row 500m shoulders with band Metcon Metcon (Time) Teams of 2 4 Rounds for Time of: 750m
CrossFit PTC – WOD Metcon (Time) Group Warmup “Walk the Plank” Teams of 2 Complete for Time 1) 400m Team Run 100 AbMat Sit-ups 20
CrossFit PTC – WOD Warm-up Warm-up (No Measure) Jump n rope warm up Animal Farm Junk Yard Dog Burgner Warm Up Weightlifting Snatch Balance (3RM)
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