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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 – WOD Warm-up Run 200 Dynamic Warm up Metcon Weightlifting Work on rope climb/rope climb subs Warm-up Run 200 Dynamic Warm Up Work

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 400m roll legs & shoulders Metcon Metcon (AMRAP – Reps) 3 Rounds of: 1 min ea

CrossFit PTC – WOD Metcon (Time) Group Warmup – Caoches Choice “Disco Inferno – Burn Baby Burn” Teams of 2 Run 400m Together 50 Medball

CrossFit PTC – WOD Warm-up Row 500 Agile 8 Review Sumo style deadlift Weightlifting Sumo Deadlift (1RM) Metcon Metcon (3 Rounds for reps) mini FGB

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Dynamic Runners stretch Metcon Metcon (Time) Run 1 mile 100 sit-ups 100 supermans Run 1 mileDo not

CrossFit PTC – WOD Warm-up 5 min to roll out Legs/Back 2x Run 200 10 Kb Deadlifts between 10″ boxes 15 GHD sit ups 10

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Dynamic Warm Up Demo movements Thirsty Thirty Metcon Metcon (Time) For Time: 30 Box jumps, 24/20″ 30

CrossFit PTC – WOD Warm-up Run 400 Dynamic Warm Up Warm up and demo Sumo DL HP Warm up and demo Thruster Metcon Wood (Time)

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 400m 25 GHD (50 abmat) Situps then: Agile 8 Metcon Metcon (AMRAP – Rounds and Reps)