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CrossFit PTC – SHRED Warm-up Dynamic Bandy Pulls Bully, Subway, Scap, Face, Bent row Baby Barbara (Time) 3 Rounds for Time: 20 Pulls Ups 30

CrossFit PTC – WOD Warm-up Metcon Metcon (AMRAP – Reps) Half Off 2 Rounds for total reps- I Go/ U go Wall Balls (20/14) Burpees

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Row 250 Down Dog / Cobra combo Then 2x 10kb swings 10m Inchworm 2 wall climbs 10m

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 Warm-up Row 500 & Agile 8 (No Measure) Row 500 Agile 8 Foam Roll — IT, Piraformis, Teardrop adductors V-Sit rollover

CrossFit PTC – SHRED Warm-up Run 800m Roll Legs & Shoulders w/Lacrosse Ball Metcon Metcon (AMRAP – Reps) Evil Cindy (Penna) 20 Min AMRAP Partner

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 400 2x 2 Skin the cats 4 Strict Toes to Bar 8 Push ups 16 Squats

CrossFit PTC – SHRED Warm-up Dynamic Runners Complex/Arm Circles Teach Movements Metcon (2 Rounds for reps) For Reps 2 Rounds FGB Style: Wall Ball /

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Row 500 Roll out legs 1x 8 Evil wheel roll outs 8 Thrusters 8 Box jumps Burgener-

CrossFit PTC – SHRED Warm-up Jump N Rope Dislocates, roll spine + shoulders Animal Kingdom Metcon Either Pimpin Annie or Lil Pimpin Annie Cash Out: