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CrossFit PTC – WOD Warm-up Warm-up (No Measure) Short Jump Rope and Dynamic Warm up Metcon Triple 3 (Time) Row 3000m 300 Double Unders Run

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 200m Out back: 2x 10m ea of: -High Knees -Butt Kickers – Toe taps – Frankensteins

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 400m 20 x 1 arm russian kettle bell swings (10 ea arm) 10m bear crawl 10

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Roll Legs/Shoulders w/LAX ball Run 200m Agility Ladder Metcon Metcon (AMRAP – Reps) For Reps 1 minute

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Spend 3 min on each station: (switch quickly – 15s) A: Row 750 or 3 min B:

CrossFit PTC – WOD Metcon (Time) “Yabba-Abba-Doo!” Teams of 3 For time complete: 200m Run 300 ABMAT Sit-ups 200m Run 250 Bicycle Crunches 200m Run

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Dynamic Bandy Pulls Bully, Subway, Scap, Face, Bent row Metcon Baby Barbara (Time) 3 Rounds for Time:

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 800m Bandy Shoulders 2x 5 Goblet squats 10 Kettle bell swings Burgener/clean and jerk review Weightlifting

CrossFit PTC – SHRED Warm-up Run 400 – Animal Farm (No Measure) Run 400m Animal Farm 2x 10m Inchworm 10m Spiderman 10m Crab Crawl 10m

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Roll out/hamstring stretch 5 min Row 250 2x 5 Kettle bell swings 5 wall balls 10 push