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CrossFit PTC – WOD Warm-up Warm-up (No Measure) 100 singles 40 doubles Agile 8 (No Measure) Foam Roll — IT, Piraformis, Teardrop adductors V-Sit rollover

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 400m roll legs & shoulders Metcon Metcon (AMRAP – Reps) 3 Rounds of: 1 min ea

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 400m bandy shoulders With a partner 2x 10 Med ball Chest passes (16/8) 10 m bear

CrossFit PTC – WOD Metcon (Time) Partner Chipper, 1 person working at a time: 1000m row 80 db thrusters 35/25# 60 V-Ups 40 kbs 53/35#

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Dynamic Runners stretch Metcon Metcon (Time) Run 1 mile 100 sit-ups 100 supermans Run 1 mile Do

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Bandy Shoulders Jump n rope warm up Down Dog/Up Dog Burgener warm upThen warm up SN Balance.

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Dynamic Warm Up Demo movements Metcon Thirsty Thirty (Time) 30 Box jumps, 24/20″ 30 Jumping pull-ups 30

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Row 500m Pigeon pose/hamstring stretch 1x (with empty bar) 8 dead lift 8 hang muscle clean 8

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 400m 25 GHD (50 abmat) Situps then: Agile 8 Metcon Metcon (AMRAP – Rounds and Reps)

CrossFit PTC – WOD Warm-up Warm-up (No Measure) jump -n- rope complex Banded Shoulders 10 Med Ball Throws of Chest Pass Overhead Lateral – L