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CrossFit PTC – SHRED Warm-up Warm-up (No Measure) run 200m than agility ladder runners complex Metcon Metcon (Time) Helen 3 Rounds For Time 400M Run

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) JUMP N ROPE 2x Bear fwds/bkwrds, crab, spiderman, inchworm Metcon Metcon (AMRAP – Rounds and Reps) 20

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Dynamic Couch/Pigeon/calves Metcon Metcon (2 Rounds for reps) Tabata Squat Run 1 mile Tabata Squat Run 800mCash

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 400m bands- scap pull, subway, face pull, bent row, bully, 2x 5 ring rows 10 push

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 200 Agile 8 Metcon Nicole (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 400m Run Max

CrossFit PTC – WOD Metcon (AMRAP – Rounds and Reps) Teams of 2: 26 Min AMRAP Row 400m Power Clean (95/65- Rx+=115/85) Row 400m Ball

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Tabata Jump Rope (DU’s if you have them) lacrosse ball for shoulders, legs with roller Metcon Metcon

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 200m – then Dynamic 1st baseman/Pigeon/arm circles Metcon Metcon (8 Rounds for reps) Tabata side shuffle

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) 10x Burpees, Mtn Climbers, Jumping Jacks Wagon Wheel Plank Metcon Metcon (AMRAP – Reps) 2x w/ a

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 400m 5 Squat Buy In – Agility Ladder Partner ArmsBehind back & pigeon on back Metcon