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CrossFit PTC – WOD Metcon (AMRAP – Reps) Group Warmup Teams of 4 5 Minute Stations; Tire Flips/Box Jumps (20″) Ball Slams/Slam Ball Situps Farmers

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Animal Kingdom 30 Partner Wall Balls Down Dog/Spiderman/Pigeon Metcon Metcon (3 Rounds for reps) 3 Rounds for

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) JumpnRope Warm Up bands- subway, bully, face pulls, bent row 2x 5 pull ups 10 push ups

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 200 m Dynamic Mobility: Arm Circles Runners Complex Metcon Metcon (Time) WBBC Baseline! X 2 400M

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

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Dynamic Mobility: Couch/Pigeon Metcon Metcon (AMRAP – Reps) In Teams of 2! 90 sec. per station for

CrossFit PTC – WOD WOD Metcon (AMRAP – Reps) Tabata Partner Style Teams of 2 Station 1 Calorie Row Wall Ball (20/14) Rest 2 Minutes

CrossFit PTC – WOD

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Roll legs and back for 5 min then: 3 Rounds Run 200m 5 Box Jumps 10 Kettle

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Row 750 Dislocates/roll t-spine/shoulders 2x 5 single arm Kb Swing L/R 5 single arm KB clean L/R