HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Friday June 17, 2016

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Jump -n – Rope warm up- then 30 doubles

Roll upper back, Banded bully stretch

Arm Circles

2x

10 Ketlle bell swings

10m Bear crawl

10 Ball slams

Weightlifting

EMOM-10 Min

Min 1,3,5,7,9 (3 Overhead squats @77.5) add 5-10# from last

Min 2,4,6,8,10 (do 2-3 rope climbs)

Overhead Squat (3-3-3-3-3 @ 77.5)

Metcon

Metcon (Time)

21-15-9

Deadlift (55%)

Ring dip

POPULAR POSTS

Schedule
Your
Free Intro

Talk with a coach about your goals, get the plan to achieve them.

fill out the form below to get started!

Take the first step towards getting the results you want!

By providing your phone number, you agree to receive text messages from CrossFit PTC