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CrossFit PTC – WOD Warm-up Warm-up (No Measure) Row 750 2x 10 GHD sit ups 10 Kettle Bell Swings 5 Kettle bell shoulder press Then

CrossFit PTC – SHRED Warm-up Run 400 – Animal Farm (No Measure) Run 400m Animal Farm 2x 10m Inchworm 10m Spiderman 10m Crab Crawl 10m

CrossFit PTC – WOD Metcon (Time) Group Warmup – Bear, Ninja, Hunter Teams of 2 Complete the following for time: 400m Partner run 50 SB

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) Med Ball Throwing Drills:! -10 Chest passes! -10 Side passes! -10 Overhead passes! Samson Arm Circles Metcon

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Row 500 Animal Farm Weightlifting 10-15 min to work on: Muscle Up/ Muscle up progression Handstand push

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

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Jump N Rope Warm Up/Agility Ladder Runners Complex/Arm Circles Metcon Metcon (Time) For Time 50 DU’s 15

CrossFit PTC – WOD Warm-up Warm-up (No Measure) 5 min to roll out legs then 2 rounds Row 250 5 Box Jumps 10 Wall balls