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CrossFit PTC – WOD Warm-up Warm-up (No Measure) Row 750 Roll/Stretch Hammies/Low back 2x 10 Reverse hypers 15 GHD Sit ups 10 Good mornings 10

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Row 500m shoulders with band Metcon Metcon (Time) Teams of 2 4 Rounds for Time of: 750m

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Jump n Rope Warm up Bandy Pulls Bully, Subway, Scap, Face, Bent row 2x 10m Bear Crawl

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 400m Roll shoulders & back Junk yard dog 2 rounds: 5 pullups 10 pushups 15 squats

CrossFit PTC – WOD Warm-up Run 400m – Dynamic Warm Up (No Measure) Run 400 Dynamic Warm up Weightlifting Hand stand/ Hand stand walking Metcon

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 400m Animal Kingdom Bear fwd/bkwd, Crab, Inchwom, Spiderman, Metcon Metcon (Time) Partner WOD 5 Rounds for

CrossFit PTC – WOD Warm-up Warm-up (No Measure) 800m run 2x 8 KB Swings 8 Front Squats (empty bar/add some weight) 8 Reverse hypers 8

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Jump N Rope Warm Up/Agility Ladder Runners Complex/Arm Circles Metcon Metcon (AMRAP – Rounds and Reps) AMRAP

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 800 2x 10 wall balls 15 GHD Sit ups 10 empty bar bent rows Weightlifting EMOM

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 400m Agile 8 Metcon Metcon (Time) 18-15-12-9-6-3 DB Push Press (35/20) Slam Ball (30/20) Box Jumps