Here is what we found..
CrossFit PTC – SHRED View Public Whiteboard Warm-up Warm-up (No Measure) Run 200m down dog/spiderman/pigeon 10 ninja roll ups Weightlifting EMOM 10 Min Odd: Weighted
CrossFit PTC – WOD View Public Whiteboard Weightlifting Split Jerk (Find 1 RM for the day) Metcon Metcon (4 Rounds for reps) Tabata (8 Rds
CrossFit PTC – WOD View Public Whiteboard Gymnastics EMOM 20 Min 1 = 10 Pull-ups Min 2 = 15 Lateral Hip Raises (R) Min 3
CrossFit PTC – WOD View Public Whiteboard Metcon Metcon (Time) 10 RFT: Row 250/200 5 Air Squats 5 Push-ups 5 Box Jumps (24/20) 5 Burpees
CrossFit PTC – WOD View Public Whiteboard Weightlifting Squat Clean (Find 1 RM for the day) Metcon Metcon (Time) 6 RFT: Run 200 15 Wall
CrossFit PTC – WOD View Public Whiteboard Weightlifting Power Snatch 3-3-3-3-3 (Work up to 75% of 1RM snatch) Snatch Balance 2-2-2-2-2 (Work up 85% of
CrossFit PTC – WOD View Public Whiteboard Metcon (AMRAP – Rounds and Reps) “Kettle Cooked” AMRAP 30 Teams of 2 Complete: 1000/700m Row 100 KB
CrossFit PTC – SHRED View Public Whiteboard Warm-up Warm-up (No Measure) save Not so Filthy Fifty (TimeCap) (Time) 50 box jumps (24/20)(4 min) 50 Jumping
CrossFit PTC – SHRED View Public Whiteboard Warm-up Warm-up (No Measure) WARM UP 200m Run MOBILITY Lacrosse Ball for Shoulders Roll Legs and glutes Metcon
About 3 months before I started at CrossFit PTC I had very low energy and at one point I would get short of breath climbing stairs or playing with my kids. I wasn’t super healthy either I weighed 183 lbs and had 21% Body Fat. To top it off I had been diagnosed with High Blood Pressure and was put on medication. I felt miserable!
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