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CrossFit PTC – WOD Warm-up Warm-up (No Measure) Row 500 Roll legs 2x 5 Ninja Roll ups 5 Push ups 5 Thrusters Burgener Warm Up

CrossFit PTC – WOD Warm-up Run 400 – Animal Farm (No Measure) Run 400m Animal Farm 2x 10m Inchworm 10m Spiderman 10m Crab Crawl 10m

CrossFit PTC – SHRED Warm-up Row 1000m banded stretches for hammies & shoulders Metcon Metcon (Time) 6 Rounds for Time: Row 250m 10 GHD 15

CrossFit PTC – WOD Warm-up Warm-up (No Measure) 200m with dumbbells- alternate between waiters, farmers and front rack ~ 40m Bandy Shoulders 2x 10 KB

CrossFit PTC – SHRED Warm-up Jump N Rope 2x runners complex/arm circles Metcon Metcon (Time) 3 Rounds for Time: Run 200m 3 push ups 6

CrossFit PTC – WOD Metcon (Time) “Extra Crispy” Teams of 2 I Go/You Go Style A) 5 STOH (95/65#) B) 100 Burpees A) 5 Hang

CrossFit PTC – SHRED Warm-up Row 500m shoulders with band Metcon Metcon (Time) Teams of 2 4 Rounds for Time of: 750m Row 35 Wall

CrossFit PTC – WOD Warm-up Warm-up (No Measure) 200m with dumbbells- alternate between waiters, farmers and front rack ~ 40m Bandy Shoulders 2x 10 KB

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Roll legs x 5 min 2x 20m sled push 10 Hip Extensions 10 Squats Back to the

CrossFit PTC – SHRED Warm-up 3x Bowling Rowing (for every m over 100 do 2x squats, + 5 push ups every rd) Roll shoulders &