HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

October 11, 2016

CrossFit PTC – WOD

Warm-up

Row 500 & Agile 8 (No Measure)

Row 500

Agile 8

Foam Roll — IT, Piraformis, Teardrop adductors

V-Sit rollover

Firehydrant (arms/back straight)

Groiner (10x each side)

Frog Jumps (10x)

1st Baseman (x2 each side) or Sampson

Weightlifting

Front Squat (Find 1 RM )

Metcon

T.U.P. (Time)

15-12-9-6-3 reps for time of:

Power cleans 135/85

Pull-ups

Front squats 135/85

Pull-ups
Scale: use 50% of 1RM FS for both barbell movements

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