Saturday Partner WOD
CrossFit PTC – WOD Metcon (Time) “Three Times a Lady” Teams of 3 3 RFT of: A – Row 1000 B – Run 800 C
Here is what we found..
CrossFit PTC – WOD Metcon (Time) “Three Times a Lady” Teams of 3 3 RFT of: A – Row 1000 B – Run 800 C
CrossFit PTC – WOD Warm-up Row 500 & Agile 8 (No Measure) Row 500 Agile 8 Foam Roll — IT, Piraformis, Teardrop adductors V-Sit rollover
CrossFit PTC – WOD Warm-up Warm-up (No Measure) Dynamic warm up Dislocates with PVC Run 200m Couch/Pigeon Stretch 1x 8 x Single arm dumb bell
CrossFit PTC – WOD Warm-up Warm-up (No Measure) 100 Singles + 50 Doubles Lacrosse Ball Shoulder Front/Back 2x 10 Single Arm Russian KBS (5L/5T) 10
CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 200 Roll legs and back Bandy Shoulders 2x 10 Kettle Bell swings 10m Bear Crawl 8
CrossFit PTC – WOD Warm-up Warm-up (No Measure) Roll upper back/lats/hips Banded Shoulders Coaches Choice 2x Run 200m 8 Empty Bar Deadlifts 8 Empty Bar
CrossFit PTC – WOD Metcon (Time) “Ring my Bell” Teams of 2-3 Complete for Time 400m Team Run 100 KBS (53/35#) 100 Waiter Step-ups (53/35#)
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