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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 Row 500m Lacrosse Ball on shoulders 2x 5 pull ups 10 KBS 15 Wall Balls, Metcon Metcon (Calories) 16 Minute

CrossFit PTC – SHRED Warm-up Run 200m down dog/spiderman/pigeon 10 ninja roll ups Metcon Metcon (Time) Seven Heaven (30 min time cap) Teams of 2:

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Row 250 Down Dog / Cobra combo Bandy shoulders Then 2x 10kb swings 10m Inchworm 2 wall

CrossFit PTC – WOD Metcon (Time) “Triple Axel” Teams of 2 One time through, complete 3 rounds of each triplet, relay style 3 Over-the-Bar Burpees

CrossFit PTC – SHRED Warm-up Med Ball Throwing Drills: -10 Chest passes -10 Side passes -10 Overhead passes Samson Arm Circles Metcon Metcon (Time) For

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Roll shoulders on lax ball for 5 min Bandy Shoulder Warm up Then 2x 5 Box Jumps

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 Roll legs & back 5 min then 3x Run 200m 5 box jumps 10 kb deadlifts Metcon Metcon (No Measure)

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Jump n rope warm up Bandy Pulls Bully, Subway, Scap, Face, Bent row 2x 10m Bear Crawl