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CrossFit PTC – WOD Warm-up Warm-up (No Measure) Your Choice – Run 800, Row 1000 or 5 minutes of jump rope Then as a group:

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) run 200m than agility ladder runners complex Metcon Helen (Time) 3 Rounds for time of: 400m Run

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Rotate 2x through 2 minutes each of: Banded Shoulder (Front Rack) Pigeon Pose (Floor or Box) Row

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) JUMP N ROPE 2x Bear fwds/bkwrds, crab, spiderman, inchworm Metcon Metcon (AMRAP – Rounds and Reps) 20

CrossFit PTC – WOD Warm-up Warm-up (No Measure) 150 Singles, 40 DUs, 1 Triple Under Bandy shoulders 2x 10 Kettle bell swings 10m bear crawl

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Dynamic Couch/Pigeon/calves Metcon Metcon (2 Rounds for reps) Run 1 mile Tabata Squat Run 800m Tabata SquatSCORE

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 400 Dislocates + Halo’s + 10 Wall Washers With Empty Bar Complete 3x: 5 Deadlifts 5

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 400m bands- scap pull, subway, face pull, bent row, bully, 2x 5 ring rows 10 push

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Roll 5 min Row 250m Banded Monster Walk (complex) 5 sqts, 10 steps F/B, 5 steps sideways,

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 200 Agile 8 Metcon Nicole (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 400m Run Max