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Friday WOD

CrossFit PTC – WOD View Public Whiteboard Metcon (No Measure) 12 Minute EMOM of: Min 1 – Pistol practice (scale to a box/ holding a

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Friday Shred

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) 5x each (Race for calories) Partner 1: Row/Bike Partner 2: 20 plate hops + 20

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Thursday Shred

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Warmup: 3 rounds: 20 Fire hydrant (L) 20 Fire hydrant (R) 20 Kick back (L)

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Thursday WOD

CrossFit PTC – WOD View Public Whiteboard Shoulder Press (Complete 5×5 at 75% of 1 rep max) **Take bar from floor, adjust weight as needed

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Wednesday Shred

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) For about 15 minutes: DB Snatch ladder: 200m Run 4 Dumbell Snatches ascending weight(safely) 10-9-8-7-6-5-4-3-2-1

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Wednesday WOD

CrossFit PTC – WOD View Public Whiteboard Front Squat (Work to heavy set of 1 for the day) If you completed the 1 rep max

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Tuesday Shred

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Warmup 250m row / 200m run / .4 mi AAB / 200 jump ropes 10

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Tuesday WOD

CrossFit PTC – WOD View Public Whiteboard Power Snatch (Work up to a set of 3 touch and go power snatch) Every 2:00 for 14:00

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Scary Obesity Facts

Hey can I share something that has made me double down on my role as a Nutrition coach? Several of my friends have parents dealing

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Monday Shred

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) 10 minutes of 200m run 8 push ups 8 box jumps 8 jumping lunges Rest

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