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303 Kelly Drive, Suites 8&9
Peachtree City, GA 30269
678-519-2302
info@crossfitptc.com

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Friday March 27, 2015

CrossFit PTC -Peachtree City Warm Up Run 400 Shoulder Mobility/Laccrosse Ball 2x 30 Sec Handstand hold 30 Sec L Sit 15 Scap pulls/15 Face pulls 5 Pull ups Push Press (Find 1 RM) Metcon 5 rounds 3 wall climbs 30 sit ups

Thursday March 26, 2015

CrossFit PTC – Peachtree City Warm Up Row 500 Samson/Spiderman/hamstring combo Arm cirlcles /dislocates 2x 10 Kettle Bell Swings 10 Squats 10 Good mornings Deadlift (5-5-5-5-me @ 75%) Metcon (Time) 4 rounds 9 Toes to bar 15 bulgarian split squats (alt leg) (2x 35#db/ 25#) 21 Box Jumps 24″/20″ BSS use the box that you […]

Wednesday March 25, 2015

CrossFit PTC – Peachtree City Warm Up Run 400 Mobility: Shoulder (lax ball)/Foam Roller Arm Circles 10m bear crawl 5 Ninja roll ups 3 Skin the cats Metcon (5 Rounds for reps) 5 rounds of: AMRAP 3 Min Run 200m AMRAP 5 pull ups 10 Push ups 15 Squats Rest 2 min (when recording, don’t count […]

Tuesday March 24, 2015

CrossFit PTC – Peachtree City Warm Up Agility Ladder Drills Box Jump Mobility: Hips/Ankles Burgener Snatch (1 x EMOM add weight until fail) Metcon (Time) 3 Rounds for time: Run 400 21 KBS (70/44) 9 Ring Dips

Monday March 23, 2015

CrossFit PTC – Peachtree City Warm Up Row 500 Front Rack Stretch- Bands/wall 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 Front Squat ( 5-5-3-3-me, (55, 65, 85, 85,85)%) Metcon 21 Front Rack Lunge (95/65) […]

Friday March 20, 2015

CrossFit PTC – Peachtree City Warm Up Dynamic Warm up hamstring stretch, Front Rack 2x 3 pull ups 5 Ninja roll ups 10 ghd sit ups Front Squat (5,5,me (75%)) add a performance if your max effort is >8. Don’t know how? Ask a coach. Metcon (Time) 3x Run 800m 30 Wall balls (20#.10′, 14#/9′)

Thursday March 19, 2015

CrossFit PTC – Peachtree City Warm-Up Row 500 Samson/Spiderman/hamstring combo Arm cirlcles /dislocates 2x 10 Kettle Bell Swings 10m Bear crawl 10 Ball Slams Skill: Rope Climb, Handstand walk Metcon (AMRAP – Rounds and Reps) AMRAP 12 min 3 – Rope Climbs 5 – Overhead Squats (95/65) 7- Burpees

Wednesday March 18, 2015

CrossFit PTC – Peachtree City Warm Up Run 400 Mobility: Shoulder (lax ball)/Foam Roller Arm Circles 10m bear crawl 5 Ninja roll ups Junk Yard Dog Jerk footwork/Jerk practice Split Jerk (2 EMOM for 8 (70-80% but good form)) Push Jerk (2 EMOM for 8 (70-80% but good form)) Pick either push jerk or split […]

Tuesday March 17, 2015

CrossFit PTC – WOD Warm Up 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 Deadlift (5-3-1-1-1 (75,85,95,1rm,1rm)) If you are not feeling it -just stay at 3 and work for a 3RM weight […]

Monday February 16, 2015

CrossFit PTC – Peachtree City Warm up Row 500 2x: 10m Inchworm 10m Bear Crawl 10m Crab Crawl 10m Duck Walk Work hip mobility- Lacrosse Ball in hip Other hamstring stretch/work your own issues Metcon 7 Rounds for Calories In 2 minutes -5 pull ups -10 push ups -15 squats Then : Row for Calories […]