Here is what we found..
CrossFit PTC – SHRED View Public Whiteboard Warm-up Run 400 – Animal Farm (No Measure) Run 400m Animal Farm 2x 10m Inchworm 10m Spiderman 10m
CrossFit PTC – WOD View Public Whiteboard Warm-up Warm-up (No Measure) Row 500 2x: 10 Perfect OHS on wall w/pvc 10m walking lunge steps w/twist
CrossFit PTC – SHRED View Public Whiteboard Warm-up Warm-up (No Measure) Run 800m Roll Legs & Shoulders w/Lacrosse Ball 2x 10 pull ups 10 push
CrossFit PTC – WOD View Public Whiteboard Warm-up Warm-up (No Measure) 3 Min Mixed Jump Rope Agile 8 Gymnastics EMOM 10 40s Plank on Rings
CrossFit PTC – SHRED View Public Whiteboard Warm-up Warm-up (No Measure) Dynamic Runners Complex/Arm Circles Teach Movements Metcon (2 Rounds for reps) For Reps 2
CrossFit PTC – WOD View Public Whiteboard Warm-up Warm-up (No Measure) Run 200 Foam Roll As Needed Mobilize for Front Squat (Coaches Choice) 2x 10
CrossFit PTC – SHRED View Public Whiteboard Warm-up Warm-up (No Measure) Jump N Rope Dislocates,roll spine shoulders Animal Kingdom Metcon (No Measure) 5x Do 3
I am in better shape than I have been in since my early thirties. I have made countless friends with whom I’ve shared many laughs and much sweat and I’ve enjoyed getting to know all of the amazing coaches!
CrossFit PTC – WOD View Public Whiteboard Warm-up Warm-up (No Measure) Row 500 2-3 Min Foam Roll Banded Shoulder + Hamstring (Coaches Choice) 2x 3
CrossFit PTC – SHRED View Public Whiteboard Warm-up Warm-up (No Measure) 800m run Bandy Pulls Bully, Subway, Scap, Face, Bent row 2x 10m Bear Crawl
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