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CrossFit PTC – WOD Warm-up Warm-up (No Measure) 5 Minutes Roll Shoulders + Keg Stretch Dynamic Animal (10m each of) – High Knees – Bear

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Row 500m Agility Ladder x 5 Samson, Groiners, Hamstring, Pigeon Complex Metcon Metcon (Time) 5 RFT 10

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Jump n Rope Warm up Banded Bully, Subway, Scap, Face, Bent row 2x 10m Bear Crawl fwd

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Roll legs and back for 5 min Run 800m Dynamic WU (include bear/crab/inchworm) Dislocates & halos with

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 800 Couch/Pigeon/Hamstring 3x 5 Box Jumps (Increase height each round) 5 Strict Pullups or 1 Sec

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Dynamic Agile 8 Metcon Metcon (AMRAP – Reps) 15 min AMRAP Run 200m 6 Burpees 12 Pullups

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Row 500 Banded Shoulder + Wrist Stretches 2x – as a group in order 5 Empty Bar

CrossFit PTC – WOD Metcon (AMRAP – Reps) Teams of 3: AMRAP 5 min 15 SDLHP (75/45) 15 ABMAT Sit-ups 15 cal row (12 for

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 Warm-up (No Measure) Row 500 Couch/Sampson/Pigeon Banded Bully Stretch + Wrists 2x 10 KBS 10 Jump Squats 3 Wall Climbs