WOD- Wednesday July 26, 2017
CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 400 Dislocates + Halo’s + 10 Wall Washers With Empty Bar Complete 3x: 5 Deadlifts 5
Here is what we found..
CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 400 Dislocates + Halo’s + 10 Wall Washers With Empty Bar Complete 3x: 5 Deadlifts 5
CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 400m bands- scap pull, subway, face pull, bent row, bully, 2x 5 ring rows 10 push
CrossFit PTC – WOD Warm-up Warm-up (No Measure) Roll 5 min Row 250m Banded Monster Walk (complex) 5 sqts, 10 steps F/B, 5 steps sideways,
CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 200 Agile 8 Metcon Nicole (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 400m Run Max
CrossFit PTC – WOD Warm-up Warm-up (No Measure) Roll Shoulders with lacrosse ball Run 200 2x 10 pull ups 10m Bear Crawl 10 Kettle bell
CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Tabata Jump Rope (DU’s if you have them) lacrosse ball for shoulders, legs with roller Metcon Metcon
CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 200m – then Dynamic 1st baseman/Pigeon/arm circles Metcon Metcon (AMRAP – Reps) Tabata side shuffle (stay
CrossFit PTC – SHRED Warm-up Warm-up (No Measure) 10x Burpees, Mtn Climbers, Jumping Jacks Wagon Wheel Plank Metcon Metcon (AMRAP – Reps) 2x w/ a
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 – SHRED Warm-up Warm-up (No Measure) JumpNRope Warm Up /Arm Circles, Claps Runners Complex (Samson, Groiner, Hamstring, Pigeon) Metcon Metcon (AMRAP – Reps)
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