WOD July 27, 2016
CrossFit PTC – WOD Warm-up Jump n Rope Down dog/Scorpion Stretch/ Band-Shoulder warm up 2x 5 Empty bar overhead squats 8 Reverse hypers 5 pull
Here is what we found..
CrossFit PTC – WOD Warm-up Jump n Rope Down dog/Scorpion Stretch/ Band-Shoulder warm up 2x 5 Empty bar overhead squats 8 Reverse hypers 5 pull
CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Tabata Jump Rope (DU’s if you have them) lacrosse ball for shoulders, legs with roller Metcon Metcon
CrossFit PTC – WOD Warm-up Row 500 Groiner stretch/hamstrings with band 2x 8 Evil wheel roll outs 10 toes to bar 10 reverse hypers 8
CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 400m roll legs & shoulders Metcon Metcon (AMRAP – Reps) 3 Rounds of: 1 min ea
CrossFit PTC – WOD Warm-up Run 200 Dynamic Warm up Metcon Weightlifting Work on rope climb/rope climb subs Warm-up Run 200 Dynamic Warm Up Work
CrossFit PTC – WOD Metcon (Time) Group Warmup – Caoches Choice “Disco Inferno – Burn Baby Burn” Teams of 2 Run 400m Together 50 Medball
CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Dynamic Runners stretch Metcon Metcon (Time) Run 1 mile 100 sit-ups 100 supermans Run 1 mileDo not
CrossFit PTC – WOD Warm-up Row 500 Agile 8 Review Sumo style deadlift Weightlifting Sumo Deadlift (1RM) Metcon Metcon (3 Rounds for reps) mini FGB
CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Dynamic Warm Up Demo movements Thirsty Thirty Metcon Metcon (Time) For Time: 30 Box jumps, 24/20″ 30
CrossFit PTC – WOD Warm-up 5 min to roll out Legs/Back 2x Run 200 10 Kb Deadlifts between 10″ boxes 15 GHD sit ups 10
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