HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

January 18, 2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Roll upper back/Keg stretch

Run 400m

Bandy Shoulders

5 Kettle Bell Snatches

10 Goblet Squats

5 single arm overhead squats each arm

Weightlifting

Overhead Squat (3 RM )

Shoulder Press (3 x 10 @ 60%)

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1 Reps of:

Push Press (Same weight as shoulder press)

Supine Ring Rows

Push up

KB swing (70/44)

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