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CrossFit PTC – WOD Warm-up (No Measure) Run 200m Agility Ladder x3 Down Dog/pigeon/spiderman 2x 5 Ninja Roll ups 8 Empty Bar Thrusters 8 Reverse

CrossFit PTC – WOD (No Measure) Hamstring stretch, pigeon pose, couch stretch 2x – with emtpy bar 5 deadlift 5 front squats 5 push press

CrossFit PTC – WOD (No Measure) Row 500 Banded Hamstring stretch Banded Walks (Side, Forward, back) 10 steps each way 2x 10 Good mornings (second

CrossFit PTC – WOD (No Measure) Row 500 Down Dog/pigeon/spiderman 2x 5 Ninja Roll ups 10 Empty Bar Thrusters 10 Reverse HypersEMOM- 12 min HSPU-

CrossFit PTC – WOD (No Measure) 200m Run Banded- Scap pull, face pull, bent row Banded – Bully stretch, Pec stretch Then: with a med

CrossFit PTC – WOD Run 400m then Agile 8 (No Measure) Run 400m Foam Roll — IT, Piraformis, Teardrop adductors V-Sit rollover Firehydrant (arms/back straight)

CrossFit PTC – WOD (No Measure) Run 400m then dynamic warm up burgener warm up Snatch (1RM) Shoulder Press (1RM) Metcon (AMRAP – Rounds) AMRAP

CrossFit PTC – WOD (No Measure) Jump-n-Rope warm up Then: with a med ball and partner 10 Overhead throws 10 backward throws 10 side throws

CrossFit PTC – WOD (No Measure) 800m run 2x 5 Reverse Hypers 5 Ninja Roll ups 10 Ball Slams Burgener – Snatch Rope Climb Metcon

CrossFit PTC – WOD (No Measure) 500m Row Dislocates/Shoulder mob with a ball 1x 8 broad jumps 8 pull ups 8 Overhead squats against a