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CrossFit PTC – SHRED Warm-up Couch/Pigeon/calves/ball for shoulders Metcon Metcon (Time) For Time: Row 2K 200 Double Unders Run 2 miles

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Row 500 Roll Legs Hamstring stretch/Spiderman Then 2x 8 empty bar DL 8 Empty Bar Bent Row

CrossFit PTC – WOD Metcon Whitten (Time) 5 Rounds for time: 22 Kettlebell swings, 70# 22 Box jump, 24” 400m Run 22 Burpees 22 Wall-Ball

CrossFit PTC – SHRED Warm-up Jump N Rope Warm Up Down Dog, Groiner, Spiderman Metcon Metcon (Time) With a partner for time (share all reps):

CrossFit PTC – WOD Warm-up Run 400m – Dynamic Warm Up (No Measure) Run 400 Dynamic Warm up WOD Whitten (Time) 5 Rounds for time:

CrossFit PTC – WOD Metcon (Time) “Run Forest Run” Teams of 2 complete for time: 50 MedBall Cleans* (20,14) Run 200 100 MedBall Leg Raises

CrossFit PTC – WOD Warm-up Warm-up (No Measure) row 500 Dynamic Warm up Band Shoulder Warm up Weightlifting Decline Bench Press- Slight (1 RM) 45#

CrossFit PTC – SHRED Warm-up Run 200m Agility ladder Runners complex Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53#