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CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Warmup 800m run or 1000m row or 1.5 mile bike 50 meters of each Farmer

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Warmup :30 Cat cow :30 Downward dog calf stretch :30 Samson lunge :30 arm circles

CrossFit PTC – WOD View Public Whiteboard Deadlift (Complete 5×5 banded deadlifts) Use about 40-50% of 1rm. Goal should be to focus on speed, and

CrossFit PTC – WOD View Public Whiteboard Metcon (Time) Partner WOD “The Hateful Eight” A:Complete 8 Rounds for Time 8 Push-ups 8 Sit-ups 8 Air

CrossFit PTC – WOD View Public Whiteboard Power Snatch (Work up to 1rm for the day ) Those comfortable with the power snatch should work

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Warmup: 2 rounds 200m run /250m row / .4mi AAB 80ft Lunge 80ft lateral lunges

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Back squat ladder: (15 minutes) this is the warm-up, start with bodyweight squats on round

CrossFit PTC – WOD View Public Whiteboard Metcon (No Measure) 4 rounds for quality of: 1:00 core plank hold :20 rest 1:00 abmat sit ups

CrossFit PTC – WOD View Public Whiteboard Back Squat (3×1:00 max effort back squat at 155/105#) Complete 3 x 1:00 max effort back squats, resting

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