Saturday Partner WOD
CrossFit PTC – WOD Metcon (Time) “Open Season” Teams of 3: Complete for time: 8-200m Sprints* 150 cal row (Switch Every 25 Cal) 100 box
Here is what we found..
CrossFit PTC – WOD Metcon (Time) “Open Season” Teams of 3: Complete for time: 8-200m Sprints* 150 cal row (Switch Every 25 Cal) 100 box
CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 400m Roll legs -5 min Bandy shoulders 2x 5 Ninja roll ups 5 Pull ups 5
CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Dynamic Warm Up Demo movements Metcon Not so Filthy Fifty (On Ramp-TimeCap) (Time) 50 box jumps (4
CrossFit PTC – WOD Warm-up Warm-up (No Measure) 5 min Roll shoulders with lacrosse ball Row 500m 2x Down dog push up x 3 10x
CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 400m 25 GHD (50 abmat) Situps then: Agile 8 Metcon (AMRAP – Reps) AMRAP 12 Min
CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Relay races Outside dynamic w/ toe taps for 50m & frankensteins Metcon Brenton (Time) 5 Rounds For
CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 200m Dynamic Warm up Burgner/clean warm up(pwr cln /FS or just FS from rack if new)
CrossFit PTC – WOD Warm-up Warm-up (No Measure) Row 500m Down dog/ up dog Band pull aparts 2x 10 ball slams 10m bear crawl fwd
CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 800m share run with partner & medball Lacrosse ball shoulders, pigeon, groiner Metcon Metcon (Time) Partner
CrossFit PTC – WOD Warm-up Warm-up (No Measure) 5 min to roll legs/back 2x Run 200m 3 pull ups 5 push ups 5 goblet squats
A Kilo website. All rights reserved