Here is what we found..
CrossFit PTC – WOD View Public Whiteboard Warm-up Warm-up (No Measure) Run 400 Roll Pecs/Lats w/Lacrosse Ball Banded Shoulers + Pec Stretch 2x 5 Pull-ups
CrossFit PTC – SHRED View Public Whiteboard Warm-up Warm-up (No Measure) Warm Up: 3 Rounds Run 200m 7 Squats 5 Burpees 3 Pull ups Metcon
CrossFit PTC – WOD View Public Whiteboard Warm-up Warm-up (No Measure) 3 Minutes of Variable Rowing Mobilize Front Rack (Banded Stretches) Burgener for Clean &
CrossFit PTC – SHRED View Public Whiteboard Warm-up Warm-up (No Measure) Run 200m Agility Ladder Drills (return using bear crawls, walking lunges, broad jumps, etc)
CrossFit PTC – WOD View Public Whiteboard Warm-up Warm-up (No Measure) 10 Rounds of 10 Singles + 5 Double Unders Foam Roll as Needed 2x
CrossFit PTC – WOD View Public Whiteboard Warm-up Warm-up (No Measure) Row 500 2x 8 Burpees 10 KBS w/PVC Complete 10 Dislocates + 10 Pipe
CrossFit PTC – SHRED View Public Whiteboard Warm-up Warm-up (No Measure) JumpNRope Warm Up /Arm Circles, Claps Runners Complex (Samson, Groiner, Hamstring, Pigeon) Metcon (3
I came to CrossFit PTC in January 2015. I signed up for 6 weeks of Fit 4 Life, and thought, “I am way outside my comfort zone!!!” I had been a member of gyms in the past but could never stay consistent or motivated to keep going. I knew I needed to make a change though.
CrossFit PTC – WOD View Public Whiteboard Warm-up Warm-up (No Measure) 3x 10/8 Cal Assault Bile 10 Deficit KB Deadlift (Feet on 6-10″ box) 5
CrossFit PTC – SHRED View Public Whiteboard Warm-up Animal Kingdom (No Measure) 2x: 10m Inchworm 10m Bear Crawl 10m Crab Crawl 10m Duck WalkThen 30
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