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CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Roll Legs/Shoulders w/LAX ball Run 200m Agility Ladder Metcon Metcon (AMRAP – Reps) Review Turkish Get Ups

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 200m Short dynamic warm up arm circles Weightlifting Pull-ups (this is a max effort unbroken, not

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Row 500m Lacrosse Ball on shoulders 5 pull ups, 10 KBS, 15 Wall Balls, Metcon Metcon (AMRAP

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Jump n rope warm up Dow Dog/Bandy shoulders Then 2x 10 Kettle bell swings 10m bear crawl

CrossFit PTC – WOD Metcon (AMRAP – Reps) Group Warmup “Soggy Bottom Mountain” Teams of 2-3 E2MOM for max reps: 1) Air Squats 2) Mountain

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 200m down dog/spiderman/pigeon 10 ninja roll ups Metcon Metcon (AMRAP – Rounds and Reps) 20 Min

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 400m Then: Calf stretch (wall or band) Couch stretch 1x 20-1 Arm Russian Kettle Bell Swings

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Med Ball Throwing Drills:! -10 Chest passes! -10 Side passes! -10 Overhead passes! Samson Arm Circles Metcon

CrossFit PTC – WOD Warm-up Run 400m then Agile 8 (No Measure) Run 400m Agile 8 Foam Roll — IT, Piraformis, Teardrop adductors V-Sit rollover

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) 200m Run Lacrosse Ball for Shoulders Roll Legs and glutes Metcon Metcon (4 Rounds for reps) Teams