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CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 200m Agility Ladder 3 – (bear crawl back, broad jump back, crab walk back) runners complex

CrossFit PTC – WOD 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 – WOD Warm-up Row- Animal Kingdom (No Measure) Row 500 2x: 10m Inchworm 10m Bear Crawl 10m Crab Crawl 10m Duck Walk Metcon

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 400m down dog/spiderman/pigeon 2x 5 ninja roll ups 8 db thrusters 12 good mornings Metcon Metcon

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 400m Agility Ladder Drills 30 Partner Wall Balls Dislocates & Halos Partner Pigeon & Squats Metcon

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Row 500 band pulls Dynamic warm up Metcon Metcon (Time) Run 1 mile then 10 rounds of

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Row 300m Couch/Pigeon/calves/ball for shoulders Metcon Double Trouble (Time) For Time: ROW 2K 200 Double Unders Run

CrossFit PTC – WOD Warm-up Warm-up (No Measure) 5 min to Roll legs and hamstring stretch with band then 3 rounds run 200m 5 pull

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) JUMP N Rope Warm Up Down Dog, groiner, spiderman Metcon Metcon (Time) With a partner for time

CrossFit PTC – WOD Metcon (Time) Group Warmup Teams of 2: 12 Team Rounds for Time 2 Rope Climbs 6 Thrusters (95,65) 16 Wall Ball