March 2020 - Page 4 of 5

For Time Design March 11, 2020

CrossFit PTC – WOD View Public Whiteboard Metcon (Time) For time with a partner: Station 1 – 20 rounds of “Cindy” Station 2 – 200/150

ricthompson March 11, 2020

As Nutrition Coaches we often get asked if there are supplements that can “keep me from getting the flu” or more recently COVID-19. This is

For Time Design March 10, 2020

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) 1:00 each: Cat cow Frog to cobra Lunge flow Lunge flow (other leg) Sitting windshield

For Time Design March 10, 2020

CrossFit PTC – WOD View Public Whiteboard Shoulder Press (Work up to 2rm for the day, racks okay. ) Metcon (No Measure) Take 5 sets

For Time Design March 9, 2020

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Choose: 400m Run 500m Row .8 mile Bike 150 Jump Ropes 8×8 :30 on :30

For Time Design March 9, 2020

CrossFit PTC – WOD View Public Whiteboard Metcon (No Measure) 4-5 sets of: – 8 alternating dumbbell snatches as heavy as possible (work to heavy

For Time Design March 8, 2020

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Warmup 3 rounds 400m run Butt kickers High knees Grapevines Skip 400m run every 4

For Time Design March 8, 2020

CrossFit PTC – WOD View Public Whiteboard Front Rack Lunge (Complete 4 sets of 12 front rack lunges) 12 total reps, alternate legs. Reverse lunges

For Time Design March 6, 2020

CrossFit PTC – WOD View Public Whiteboard Metcon (AMRAP – Rounds and Reps) ” Good Things Come in 3’s” Partner WOD 9 Minute Stations, 1:30

For Time Design March 5, 2020

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Warmup 50 Fire hydrant(L) 50 Fire hydrant(R) 50 Kick back(L) 50 Kick back(R) Then, 3

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