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CrossFit PTC – SHRED Warm-up JUMP N ROPE 2x Bear fwds/bkwrds, crab, spiderman, inchworm Metcon Metcon (AMRAP – Rounds and Reps) 20 min AMRAP 10

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Roll legs/5 min then 2x Run 200m 10 Kb Swings 10m Spider man 10 perfect squats against

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 400 Dynamic warm up dead bug Metcon Metcon (Time) 5 rounds for time: (time cap =

CrossFit PTC – SHRED Warm-up Dynamic Couch/Pigeon/calves Metcon Metcon (AMRAP – Reps) Tabata Squat Run 1 mile Tabata Squat Run 800mCash Out: 40 abmat sit

CrossFit PTC – SHRED Warm-up Run 400m bands- scap pull, subway, face pull, bent row, bully, 2x 5 ring rows 10 push ups 15 squats

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Jump -n- rope warm up Shoulder Band warm up/stretch then 2x 8 evil wheel roll outs 8

CrossFit PTC – WOD Warm-up Run 400m then Agile 8 (No Measure) Run 400m Agile 8 Foam Roll — IT, Piraformis, Teardrop adductors V-Sit rollover

CrossFit PTC – SHRED Warm-up Run 200 Agile 8 (No Measure) Foam Roll — IT, Piraformis, Teardrop adductors V-Sit rollover Firehydrant (arms/back straight) Groiner (10x

CrossFit PTC – WOD Metcon (4 Rounds for reps) “Battle Rope-ale” Teams of 4 5 Minute Stations A B Sledge-Hammer/10 Tire Flips Double Unders /20

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Group led Jump -n- rope dead bugs Bandy shoulders then: Split Jerk (footwork/bar) Weightlifting Split Jerk (1