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CrossFit PTC – SHRED Warm-up Runner Complex Metcon Shred 8/8/16 (Time) For Time: Run 1 mile Rest 1 minute Run 800m Rest 1 minute Run

CrossFit PTC – WOD Metcon (Time) Group Warmup – Dodgeball Fun Partner Chipper for time, with Partner A working on the odd minutes, and Partner

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Row 500 Groiner stretch/hamstrings with band 2x 8 Evil wheel roll outs 10 toes to bar 10

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) JUMP N ROPE Warm Up x2 Bandy stretches for shoulders Animal Farm Review Russian KBS Metcon Metcon

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Row 500m Agility Ladder x 5 Samson, Groiners, Hamstring, Pigeon Complex Metcon Metcon (AMRAP – Rounds and

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Jump n Rope Down dog/Scorpion Stretch/ Band-Shoulder warm up 2x 10 Kettle bell swings Bear Crawl 10m

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Dynamic Warm Up Weightlifting Work on a goat/skill for 10 min! “what do you need to work

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Roll legs and back for 5 min Run 800m Dynamic WU (include bear/crab/inchworm) Dislocates & halos with

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

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Row 500m Agile 8 Metcon Metcon (AMRAP – Reps) Partner WOD 15 min AMRAP Partner A: Row