SHRED March 27, 2017
CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 400m 5 Squat Buy In – Agility Ladder Partner ArmsBehind back & pigeon on back Metcon
Here is what we found..
CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 400m 5 Squat Buy In – Agility Ladder Partner ArmsBehind back & pigeon on back Metcon
CrossFit PTC – WOD Metcon (Time) “The Dead Zone” For Time: 18-15-12 Deadlift (155/75) ABMAT Sit-ups 18-15-12 KBS (53/35) Flutter Kicks (2:1) 18-15-12 Box Jumps
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
CrossFit PTC – SHRED Warm-up Warm-up (No Measure) JumpNRope Warm Up Arm Circles, Claps Runners Complex (Samson, Groiner, Hamstring, Pigeon) Metcon Metcon (AMRAP – Reps)
CrossFit PTC – WOD Warm-up Warm-up (No Measure) Jump N Rope Warm Up 2x 10 Kettle Bell Swings 10m Bear Crawl 10 Ball Slams 10
CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Animal Kingdom 30 Partner Wall Balls Down Dog/Spiderman/Pigeon Metcon Metcon (3 Rounds for reps) 3 Rounds for
CrossFit PTC – WOD Warm-up Warm-up (No Measure) Row 500m Arm Circles Down Dog/Up Dog Then 8 Empty Bar thrusters 5 push ups 5 pull
CrossFit PTC – SHRED Warm-up Warm-up (No Measure) JumpnRope Warm Up bands- subway, bully, face pulls, bent row 2x 5 pull ups 10 push ups
CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 400m Wrist stretch/Front Rack Stretch 10 pull ups 15 GHD Situps Dynamic Warm Up Burgener for
CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 200 m Dynamic Arm Circles Runners Complex (Samson, Groiner, Hamstring, Pigeon) Metcon Metcon (Time) WBBC Baseline!
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