SHRED September 2, 2016
CrossFit PTC – SHRED Warm-up Run 200m Agility ladder Runners complex Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53#
Here is what we found..
CrossFit PTC – SHRED Warm-up Run 200m Agility ladder Runners complex Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53#
CrossFit PTC – WOD Warm-up Warm-up (No Measure) row 500 Dynamic Warm up Band Shoulder Warm up Weightlifting Decline Bench Press- Slight (1 RM) 45#
CrossFit PTC – WOD Warm-up Warm-up (No Measure) Roll legs/5 min then 2x Run 200m 10 Kb Swings 10m Spider man 10 perfect squats against
CrossFit PTC – SHRED Warm-up JUMP N ROPE 2x Bear fwds/bkwrds, crab, spiderman, inchworm Metcon Metcon (AMRAP – Rounds and Reps) 20 min AMRAP 10
CrossFit PTC – SHRED Warm-up Dynamic Couch/Pigeon/calves Metcon Metcon (AMRAP – Reps) Tabata Squat Run 1 mile Tabata Squat Run 800mCash Out: 40 abmat sit
CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 400 Dynamic warm up dead bug Metcon Metcon (Time) 5 rounds for time: (time cap =
CrossFit PTC – WOD Warm-up Warm-up (No Measure) Jump -n- rope warm up Shoulder Band warm up/stretch then 2x 8 evil wheel roll outs 8
CrossFit PTC – SHRED Warm-up Run 400m bands- scap pull, subway, face pull, bent row, bully, 2x 5 ring rows 10 push ups 15 squats
CrossFit PTC – SHRED Warm-up Run 200 Agile 8 (No Measure) Foam Roll — IT, Piraformis, Teardrop adductors V-Sit rollover Firehydrant (arms/back straight) Groiner (10x
CrossFit PTC – WOD Warm-up Run 400m then Agile 8 (No Measure) Run 400m Agile 8 Foam Roll — IT, Piraformis, Teardrop adductors V-Sit rollover
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