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CrossFit PTC – WOD Warm-up Row 500 & Agile 8 (No Measure) Row 500 Agile 8 Foam Roll — IT, Piraformis, Teardrop adductors V-Sit rollover

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Jump N Rope Dislocates,roll spine shoulders Animal Kingdom Metcon Metcon (No Measure) Choose Either ‘Lil or Large

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Jump -n – Rope warm up- then 30 doubles Roll upper back, Banded bully stretch Arm Circles

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) 500m row Bandy Pulls Bully, Subway, Scap, Face, Bent row 10m Bear Crawl fwd 10m Bear Crawl

CrossFit PTC – WOD Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20#

CrossFit PTC – WOD Todays WOD is structured to allow recovery prior to Murph blending mobility with various movements. Metcon (No Measure) Recovery WOD: Complete

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Relay Shuttle Run! 4 Rounds! 5 Meters! 10 Meters! 15 Meters 1st Baseman Fire Hydrant Metcon Metcon

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Roll legs & back 5 min then 3x run 200m, 5 box jumps, 10 kb deadlifts Metcon

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) JumpN Rope Agile 8 Metcon Metcon (Time) 10, 9……1 KB Deadlift (70/53) T2B KB tea pots (10,

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 800m Dislocates,roll spine shoulders 2x 10 db thrusters, 10 push ups, 10 squats Metcon Metcon (Time)