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CrossFit PTC – SHRED Warm-up Row 500m Roll legs/shoulders Metcon Metcon (AMRAP – Reps) w/a partner 5 Minute Stations of: Tire Flip + Jump (together)

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Jump n Rope warm up – Bandy Shoulders 2x 5 push ups 7 empty bar thrusters 9

CrossFit PTC – SHRED Warm-up Med Ball Relay Banded Shoulders- face pull, bully, scap, bent row, dislocates, pull aparts Metcon Metcon (Time) In Teams of

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Row 500 Roll legs/ Ham string stretch with band 2x 8 Scap pulls (- beginning part of

CrossFit PTC – WOD Metcon (AMRAP – Rounds and Reps) “Roundabout” Teams of 4 25-min AMRAP 100 KBS (53/35) 100 Lateral Hip Raises 400 Meter

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 200m Dynamic Warm Up Review TGU Metcon Metcon (Time) 6 Rounds for time Run 400m 6

CrossFit PTC – SHRED Warm-up Jump N Rope W/U x 2 Lacrosse ball for shoulders 2x 10 wall balls 10 sit ups 10 push ups

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

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 400m Lacrosse ball/ Tspine roll 2x 8 Empty Bar thrusters 8 Kettle bell swings Burgener Warm-up

CrossFit PTC – SHRED Warm-up Run 800m animal kingdom Metcon AbTastic (AMRAP – Reps) 3x Russian Twist Flutter Kicks Abmat Situps plank tea pots rest