Thursday Shred
CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Warmup 5 Round EMOM 5-10 Cal Bike or 5-10 Cal Row or 5-10 40’ Shuttle
Here is what we found..
CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Warmup 5 Round EMOM 5-10 Cal Bike or 5-10 Cal Row or 5-10 40’ Shuttle
CrossFit PTC – WOD View Public Whiteboard Shoulder Press (Work up to 2rm for the day, racks okay. ) Metcon (No Measure) Take 5 sets
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
CrossFit PTC – WOD View Public Whiteboard Metcon (No Measure) 4-5 sets of: – 8 alternating dumbbell snatches as heavy as possible (work to heavy
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
CrossFit PTC – WOD View Public Whiteboard Front Rack Lunge (Complete 4 sets of 12 front rack lunges) 12 total reps, alternate legs. Reverse lunges
CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Warmup 3 rounds 400m run Butt kickers High knees Grapevines Skip 400m run every 4
CrossFit PTC – WOD View Public Whiteboard Metcon (AMRAP – Rounds and Reps) ” Good Things Come in 3’s” Partner WOD 9 Minute Stations, 1:30
CrossFit PTC – WOD View Public Whiteboard Hang Power Snatch (Work to heavy set of 3 for the day) Take 5-7 sets to work to
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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