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CrossFit PTC – SHRED Warm-up Run 800m Dislocates, roll spine + shoulders 2x 10 db thrusters 10 push ups 10 squats Metcon Metcon (Time) 3

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 200m Agility Ladder 3x (bear crawl back, broad jump back, crab walk back) runners complex Metcon Metcon (6 Rounds

CrossFit PTC – WOD Metcon (Time) “Seven Days a Week” Teams of 4-7 Complete 7 Rounds of: 7 Ball Slams 7 KBS (53/35) 7 Burpees

CrossFit PTC – SHRED Warm-up Run 400m down dog/spiderman/pigeon 2x 5 ninja roll ups 8 db thrusters 12 good mornings Metcon Metcon (Time) Partner WOD

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 – SHRED Warm-up Agility Ladder Drills 30 Partner Wall Balls Dislocates & Halos Partner Pigeon & Squats Metcon Metcon (Time) 5 Rounds For

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 400 Animal FarmEvery other min on the min: 18 min (2x)-ie you get 1 min betwn

CrossFit PTC – SHRED Warm-up Med Ball Throwing Drills: -10 Chest passes -10 Side passes -10 Overhead passes Samson Arm Circles Metcon Metcon (4 Rounds

CrossFit PTC – WOD Warm-up Warm-up (No Measure) roll upper back/shoulders with ball or roller Jump n rope warm up Down Dog / Cobra combo