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CrossFit PTC – WOD Warm-up Run 400m then Agile 8 (No Measure) Run 400m 25 GHD Situps then: Agile 8 Foam Roll — IT, Piraformis,

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 400m roll legs & shoulders/lax ball Metcon Metcon (Time) Run 200m 40 Wall Balls (20/14) 21

CrossFit PTC – WOD Warm-up Metcon (4 Rounds for reps) 4 rounds for time: Run 200 As many handstand push ups as possible in 2min

CrossFit PTC – WOD Metcon (AMRAP – Rounds and Reps) Warmup – “Abcentric” Partner WOD “Little DT in a Boat” Teams of 2 Row 5k

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 800m Groiner/Down dog/pigeon pose Animal Farm Metcon Metcon (4 Rounds for reps) 4 Rounds In 2

CrossFit PTC – WOD Warm-up 5 min to roll out Legs/Back 2x Run 200 10 Kb Deadlifts between 10″ boxes 5 Ninja Roll ups 10

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Row 500m banded scap pulls/face pulls 10 Dislocates/10 pipe rolls each direction 5 Ninja roll ups 10

CrossFit PTC – WOD Warm-up Row 750 Band shoulder warm ups 2x 2 Skin the cats 3 Handstand push ups 10 Reverse Hypers 10 Squats

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Jump n rope 6x Turkish Get up and Waiters Walk 10m + 3 OHD sqt 10 Push

CrossFit PTC – WOD Warm-up Jump n Rope Down dog/Scorpion Stretch/ Band-Shoulder warm up 2x 5 Empty bar overhead squats 8 Reverse hypers 5 pull