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CrossFit PTC – WOD Warm-up Run 400 Down dog/Scorpion Stretch 2x 5 Empty bar overhead squats 8 Reverse hypers 5 pull ups 8 Good mornings

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Relay races Outside dynamic w/ toe taps for 50m Metcon Brenton (Time) 5 Rounds For Time: 100′

CrossFit PTC – WOD Warm-up Jump n rope warm up Band stretch/warm up 2x 8 Evil wheel roll outs 10 Toes to bar 10 Kettlebell

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 800m share run with partner & medball Lacrosse ball shoulders, pigeon, groiner Metcon Metcon (Time) Partner

CrossFit PTC – WOD Warm-up Ring of Fire Metcon (AMRAP – Reps) “Get a Grip” Teams of 4 4 Minute Stations : 1:30 Rest Between

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 1 mile 3x Agility ladder 10 squats 10 supermans 10 Good morning w/bands Metcon Metcon (Time)

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) 10x Burpees, Mtn Climbers, Jumping Jacks Wagon Wheel Plank banded shoulder stretches Metcon Metcon (AMRAP – Reps)

CrossFit PTC – WOD Warm-up Run 400 Agile 8 Weightlifting 15 min to work to heavy 1RM Back Squat with 3 sec hold then strip

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 800m animal kingdom Metcon Metcon (AMRAP – Rounds and Reps) 25 Min AMRAP 60 Double Unders