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CrossFit PTC – SHRED Warm-up Jump n rope 6x Turkish Get up and Waiters Walk 10m + 3 OHD sqt 10 Push ups 5 clapping

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Row 500m Mobility- Roll legs and back, then partner assisted t-spine stretch 2x: 5 Box jumps 5

CrossFit PTC – SHRED Warm-up Tabata Jump Rope (DU’s if you have them) lacrosse ball for shoulders, legs with roller Metcon Metcon (5 Rounds for

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Shoulder Mobility -ball Run 400 Bandy Shoulders 2x 10 Kettle bell swings 10m Bear crawl 15 Ghd

CrossFit PTC – SHRED Warm-up Run 400m roll legs & shoulders Metcon Metcon (3 Rounds for reps) 3 Rounds: 1 min ea of: 10m shuttle

CrossFit PTC – WOD Metcon The Game Changer (Time) Two rounds for time: Row 500 40 Sit ups 30 Squats 20 Ground to Overhead (75/45)

CrossFit PTC – WOD Metcon Fitness starts with Food (Time) Partner WOD- For every # of food you both bring in you get to cut

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 400 Roll legs/back 2x 8 Hip Extensions 8 Kettle bell swings 15 sit ups 8 Squats

CrossFit PTC – SHRED Warm-up Dynamic Runners stretch Metcon Metcon (Time) Run 1 mile 100 sit-ups 100 supermans Run 1 mileDo not break up reps

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Row 500 Shoulders with a lacrosse ball 2x 10 ball slams 10m bear crawl 2 turkish get