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CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Relay races Outside dynamic w/ toe taps for 50m & frankensteins Metcon Brenton (Time) 5 Rounds For

CrossFit PTC – WOD Warm-up Run 400m – Dynamic Warm Up (No Measure) Roll out legs/back Run 400 Dynamic Warm up Metcon (Time) 4 Rounds

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Roll back, hips Run 400 spider man+ pigeon pose 2X 10m Forward Banded Walks + 5 Squats

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 400m share run with partner & medball Lacrosse ball shoulders, pigeon, groiner Metcon Metcon (Time) Partner

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Rotate through 3 minutes each of: 1) Row (Moderate Pace) 2) Sampson, Couch, Pigeon Stretch 3) Jump

CrossFit PTC – WOD Warm-up Row 500 & Agile 8 (No Measure) Row 500 Agile 8 Foam Roll — IT, Piraformis, Teardrop adductors V-Sit rollover

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 200m Dynamic warm up Down Dog/Up Dog combo/scorpion 1x 2 Skin the Cat 30 Sec HS

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Stations: (3 min ea) 1. Row 2. Lacrosse ball (shoulders/hip) 3. 5 pull ups + 10 push

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Roll out legs Run 400m Spiderman, hamstring 2x 8 goblet squats 5 box jumps 8 Fire hydrants

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Bandy shoulders Jump n rope warm up 2x 10 Kettle bell swings 5 empty barbell thrusters 10