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CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Animal Kingdom 30 Partner Wall Balls Down Dog/Spiderman/Pigeon Metcon Metcon (5 Rounds for reps) 3 Rounds for

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

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 200 m Dynamic Arm Circles Runners Complex (Samson, Groiner, Hamstring, Pigeon) Metcon Metcon (AMRAP – Rounds

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Row 40 Calories Bandy Shoulders 2x 10 Pull ups 10 empty bar thrusters 10 GHD Sit ups

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) JumpnRope Warm Up bands- subway, bully, face pulls, bent row 2x 5 pull ups 10 push ups

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 800m Roll back, hips, legs + pigeon pose 2X 10m Forward Banded Walks + 5 Squats

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 400 Agile 8 Metcon Metcon (AMRAP – Reps) 5 RFT In 2 minutes Run 200 m

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 400 Down Dog/Up Dog/Spiderman 2x 10 Kettle bell swings 10m Forward bear crawl 10 Wall balls

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Dynamic Couch/Pigeon Metcon Metcon (AMRAP – Reps) In Teams of 2! 90 sec. per station for Max

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Jump-N-Rope Warm up Shoulder Mobility (Bands/Partner) 2x 5 Pull ups 10 push ups 10 Mtn Climbers 10