Here is what we found..
CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Warmup Rowling Try to hit exactly 100m on the rower Do Push-ups, Squats and Burpees
CrossFit PTC – WOD View Public Whiteboard Paused Back Squat (Complete 5 sets of 5, working up to heavy 5) 3 sec pause at bottomComplete
CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Workout 1 – 25 Burpees 400m Run 5 Calories bike or row 20 Burpees 400m
CrossFit PTC – WOD View Public Whiteboard 12 Days of Christmas (Time) “12 Days of Christmas” 1 50m Shuttle Run 2 HSPUs 3 Toes to
Mental Acuity Multiple studies have shown that exercise improves cognitive ability. In his book “Spark” Dr. John Ratey shows how exercise helps improve focus,
CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Warmup 6 Minutes: P1 .4 bike/200m run/250 row P2 Plank Switch P1 .4 bike/200m run/250
CrossFit PTC – WOD View Public Whiteboard Metcon (AMRAP – Reps) Complete 3 sets for quality and reps of: 1:00 max effort rope climbs 1:00
CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Warmup 1:00 each: Cat cow Frog to cobra Lunge flow Lunge flow (other leg) Sitting
CrossFit PTC – WOD View Public Whiteboard Back Squat (5×10 back squat at 50% of max back squat) Complete 5 sets of 10 back squat
CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Warmup 800m run or 1000m row or 1.5 mile bike 6 rounds 30 Russian twist
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