Here is what we found..
CrossFit PTC – WOD View Public Whiteboard Warm-up (No Measure) Warm up with 10-15 minutes of overhead squat practice and mobility drills. Power Snatch (Work
CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Warmup: 10-1 Banded fire hydrants Banded kick backs Glute bridge Workout #1 3 Rounds 10
CrossFit PTC – WOD View Public Whiteboard Metcon (No Measure) 16 minute EMOM for quality and practice of: :40 handstand push ups/ handstand hold :40
CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Warm up: 7 minute of: Row 1000m or run 800m or bike 1.5 miles then…
CrossFit PTC – WOD View Public Whiteboard Back Squat (Work to a 5 rep max back squat. ) Metcon (No Measure) 4 sets of: –
CrossFit PTC – WOD View Public Whiteboard Endurance Class V4 baseline (3 Rounds for reps) 10 minutes of: Bike 20/14 calories 10 burpees Rest 3:00
CrossFit PTC – WOD View Public Whiteboard Metcon (AMRAP – Reps) Every 4:00 for 36:00 (3 rounds) Station 1 – Run 400m + max effort
Why we Deadlift “ The deadlift is unrivaled in its simplicity and impact while unique in its capacity for increasing head-to-toe strength.” Coach
CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) 20-15-10 of: DB thruster Jumping pull up then…. KB swings Sit up then… Burpee DB
CrossFit PTC – WOD View Public Whiteboard Deadlift (Work up to a heavy set of 5 deadlift) Complete 5 sets of 5 working your way
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