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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

CrossFit PTC – WOD View Public Whiteboard 1 shoulder press + 3 push press Complete 1 shoulder press + 3 push pressNo racks. Complete 5-7

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Warmup Repeat for 10 minutes: 10 DB shoulder press (light) 10 Ring rows with scap

CrossFit PTC – WOD View Public Whiteboard 1 Power clean + 3 Front squats Work to a heavy set for the day of 1 power

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Partition however: 1 mile run 1k row 50 Pull ups 100 Push ups 200 Squats

CrossFit PTC – WOD View Public Whiteboard Metcon (Calories) Partner Warm-up “Calorie Challenge” AMRAP 6 A: Max Calorie Row B: Plank Hold (elbows) R+= Max

CrossFit PTC – WOD View Public Whiteboard Back Rack Lunge (Complete 4×20 back rack reverse lunges) Start light and add weight each set. Between sets

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Warm up Repeat for 10 Minutes: 10 KB swing + Goblet squat 20 Jump ropes