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CrossFit PTC – SHRED Warm-up Warm-up (No Measure) 10x Burpees, Mtn Climbers, Jumping Jacks Wagon Wheel Plank banded shoulder stretches Metcon Metcon (AMRAP – Reps)

CrossFit PTC – WOD Warm-up 5 min to roll/wrist mobility/front rack mobility then 2x Row 250 5 pull ups 10 push ups 15 wall balls

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 800m animal kingdom Metcon Metcon (AMRAP – Rounds and Reps) 25 Min AMRAP 60 Double Unders

CrossFit PTC – WOD Warm-up Run 200 Down dog/Scorpion Stretch Band warm up (scap pulls, face pulls, chest press, shoulder pr) 1x 5 Empty bar

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Row 500m Roll legs/shoulders Metcon Metcon (AMRAP – Reps) w/a partner 5 Minute Stations of: Tire Flip

CrossFit PTC – WOD Warm-up Jump n rope warm up Band stretch/warm up 2x 8 Evil wheel roll outs 8 Hip extensions 8 Kettlebell swings

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Med Ball Relay Banded Shoulders- face pull, bully, scap, bent row, dislocates, pull aparts Metcon Metcon (Time)

CrossFit PTC – WOD Metcon (AMRAP – Rounds and Reps) Dynamic Warmup 1-Mile Run Test (Sub 2000m Row if injured) “Beasts of Burden” Teams of

CrossFit PTC – WOD Warm-up 5 min to roll out Legs/Back 2x Run 200 10 Kb Deadlifts between 10″ boxes 15 GHD sit ups 10

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