HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

WOD August 2, 2016

CrossFit PTC – WOD

Warm-up

Run 400m then Agile 8 (No Measure)

Run 400m

25 GHD Situps then:

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

Box Squat (1 RM Then 20 at 60%)

Box Squat just at parallel (find 1RM)

Then 20 reps at 60% ( down on 3 count, pause 1, then up, 1 at top) * should take 2 min

Rest 2 min and repeat

Metcon

Metcon (Time)

For Time:

Row 50 Calories

40 Jumping Squats

30 step up to reverse lunge (alternating) – box ht = parallel

20 Wall balls

10 burpees

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!