SHRED September 27, 2016
CrossFit PTC – SHRED Warm-up Roll Legs/Shoulders w/LAX ball Run 200m Agility Ladder Metcon Metcon (3 Rounds for reps) For Reps Rd 1: 1 minute
Here is what we found..
CrossFit PTC – SHRED Warm-up Roll Legs/Shoulders w/LAX ball Run 200m Agility Ladder Metcon Metcon (3 Rounds for reps) For Reps Rd 1: 1 minute
CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 800m Dynamic warm up 2 x 10 wall balls 10 GHD sit ups 30 sec hand
CrossFit PTC – SHRED Warm-up Dynamic Bandy Pulls Bully, Subway, Scap, Face, Bent row Baby Barbara (Time) 3 Rounds for Time: 20 Pulls Ups 30
CrossFit PTC – WOD Warm-up Warm-up (No Measure) 5 min roll out legs and back 2 Rounds Run 200m 8 Hip Extensions + 4 Back
CrossFit PTC – WOD Warm-up Metcon Metcon (AMRAP – Reps) Half Off 2 Rounds for total reps- I Go/ U go Wall Balls (20/14) Burpees
CrossFit PTC – SHRED Warm-up Run 400 – Animal Farm (No Measure) Run 400m Animal Farm 2x 10m Inchworm 10m Spiderman 10m Crab Crawl 10m
CrossFit PTC – WOD Warm-up Warm-up (No Measure) Row 250 Down Dog / Cobra combo Then 2x 10kb swings 10m Inchworm 2 wall climbs 10m
CrossFit PTC – SHRED Warm-up Run 800m Roll Legs & Shoulders w/Lacrosse Ball Metcon Metcon (AMRAP – Reps) Evil Cindy (Penna) 20 Min AMRAP Partner
CrossFit PTC – WOD Warm-up Row 500 & Agile 8 (No Measure) Row 500 Agile 8 Foam Roll — IT, Piraformis, Teardrop adductors V-Sit rollover
CrossFit PTC – SHRED Warm-up Dynamic Runners Complex/Arm Circles Teach Movements Metcon (2 Rounds for reps) For Reps 2 Rounds FGB Style: Wall Ball /
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