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Saturday WOD

CrossFit PTC – WOD View Public Whiteboard Metcon (Time) For time With a partner: 400 meter farmers carry / overhead carry (1 partner will farmers

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Friday Shred

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Warmup: 8 rounds 2 Pull up 4 Push ups 6 Squats 200m Run Workout #1

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Friday WOD

CrossFit PTC – WOD View Public Whiteboard Back Squat (Work to heavy set of 5 back squat) Take 5-7 sets to work to a heavy

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Thursday Shred

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Warmup: 8 minutes 10 lightweight curls 10 bent rows 10 presses 10 box dips 2

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Thursday WOD

CrossFit PTC – WOD View Public Whiteboard Metcon (No Measure) 3-4 sets of: – Tempo Dumbbell bench press x 8 reps (3 seconds up, 3

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Wednesday Shred

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Warm up Grapevines (each way) Buttkickers High knees Skips 200m jog 35 minute running clock

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Wednesday WOD

CrossFit PTC – WOD View Public Whiteboard Warm-up (No Measure) Rowling warm up – for about 10-15 minutes. Row at a moderate/hard effort and try

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Tuesday Shred

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Warmup Samson lunge Squat & Reach Inch worms Side kick & Crossover Run 400m Workout

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Tuesday WOD

CrossFit PTC – WOD View Public Whiteboard Metcon (AMRAP – Reps) 3 rounds for reps and quality of: 1:00 max GHD sit ups (scale to

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Monday Shred

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Warmup 5 minutes of: 5 yoga push ups 5 air squats 10 jumping jacks Workout

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