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CrossFit PTC – WOD Metcon (Time) Dynamic Warmup Teams of 2 for time: 1 Mile Team Run 800m Team “Log” Carry (135/95/75#) 400m Team Farmers

CrossFit PTC – SHRED Warm-up Metcon Warm-up (No Measure) Row 1000m roll 5 min Med ball throwing drills with partner chest pass overhead squat chest

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Row 1000m roll 5 min Med ball throwing drills with partner chest pass overhead squat chest pass

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Jump N Rope W/U x 2 Lacrosse ball for shoulders 2x 10 wall balls 10 sit ups

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Jump -n – Rope warm up- then 30 doubles Roll upper back, Banded bully stretch Arm Circles

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 400m Agile 8 Metcon Metcon (AMRAP – Reps) 3x 1 Minute Stations of: Battle Ropes Slam

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 – SHRED Warm-up Warm-up (No Measure) Run 800m animal kingdom Metcon AbTastic (3 Rounds for reps) FGB Style (1min each station) 3x Russian

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Jump -n – Rope warm up- then 30 doubles Roll upper back, Banded bully stretch Arm Circles

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Row 1000m banded stretches for hammies & shoulders Metcon Metcon (Time) 6x Row 250m 10 GHD 15