WOD – Thursday, September 14, 2017
CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 400 Agile 8 Weightlifting Back Squat (5,4,3,2,1 @ 65,70,75,80,85% of 1 RM) Complete 5 reps @
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CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 400 Agile 8 Weightlifting Back Squat (5,4,3,2,1 @ 65,70,75,80,85% of 1 RM) Complete 5 reps @
CrossFit PTC – WOD Warm-up Warm-up (No Measure) 3 Minutes of Jump Rope (Mix it up) Roll Back/Hips/Legs 2x with Snatch Grip 5 Deadlifts 5
CrossFit PTC – WOD Warm-up Warm-up (No Measure) Row 500 Roll upper back, hips, legs Stretch wrists and ankles 2x: 5 Box Jumps 10 Hip
CrossFit PTC – WOD Warm-up Warm-up (No Measure) Row 500 Couch/Pigeon Stretch Banded Hamstrings (5 Minutes) 2x 2 Wall Climbs 10 Box Jumps 15 Banded
CrossFit PTC – WOD Metcon (Time) “Three Times a Lady” Teams of 3 3 RFT of: A – Row 1000 B – Run 800 C
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 – WOD Warm-up Warm-up (No Measure) Dynamic warm up Dislocates with PVC Run 200m Couch/Pigeon Stretch 1x 8 x Single arm dumb bell
CrossFit PTC – WOD Warm-up Warm-up (No Measure) 100 Singles + 50 Doubles Lacrosse Ball Shoulder Front/Back 2x 10 Single Arm Russian KBS (5L/5T) 10
CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 200 Roll legs and back Bandy Shoulders 2x 10 Kettle Bell swings 10m Bear Crawl 8
CrossFit PTC – WOD Warm-up Warm-up (No Measure) Roll upper back/lats/hips Banded Shoulders Coaches Choice 2x Run 200m 8 Empty Bar Deadlifts 8 Empty Bar
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