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CrossFit PTC – WOD Metcon (AMRAP – Rounds and Reps) Due to boot camp, the WOD will be outside. Teams of 2 20 Min AMRAP

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Row 500 Roll upper back, Banded bully stretch Arm Circles 2x 10 Ketlle bell swings 10m Bear

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

CrossFit PTC – WOD Warm-up Warm-up (No Measure) 5 min to roll out Legs/Back 2x Run 200 10 Kb Deadlifts between 10″ boxes 15 GHD

CrossFit PTC – SHRED Warm-up () Warm-up (No Measure) Row 1000m 2x Bear fwds/bkwrds, crab, spiderman, inchworm 2x 15 GHD’s Metcon Metcon (4 Rounds for

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 400 2x: 10 reverse hypers 10 banded good mornings 8 Kettlebell swings Burgener Warm Up Weightlifting

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 200m / arm cirlces 2x 5 pull ups 10 wall balls 15 Sit ups Metcon Metcon

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Band Shoulders + Spider man / 2x 100 singles + 30 Doubles (alt = 200 singles) 5

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Jump N Rope Dislocates,roll spine shoulders Animal Kingdom Metcon Metcon (4 Rounds for reps) Tabata: Bulgarian Split

CrossFit PTC – WOD Warm-up Run 400m then Agile 8 (No Measure) Run 400m 25 GHD Situps then: Agile 8 Foam Roll — IT, Piraformis,