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CrossFit PTC – WOD Warm-up Warm-up (No Measure) Row 500 Bandy Shoulders 2x 10 KB swings 5 KB push press each side 10 Goblet Squats

CrossFit PTC – SHRED Warm-up Run 400m Animal Kingdom Bear fwd/bkwd, Crab, Inchwom, Spiderman, Metcon Metcon (Time) Partner WOD 5 Rounds for Time 36 Alternating

CrossFit PTC – SHRED Warm-up Jump N Rope Warm Up/Agility Ladder Runners Complex/Arm Circles Metcon Metcon (AMRAP – Rounds and Reps) AMRAP in 10 Minutes

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

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 400 Agile 8 Review SN Pull Weightlifting 16 min EMOM Alternate between A&B A: Back Squat

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 Metcon (AMRAP – Reps) “Bait & Switch” Teams of 4 working in pairs, complete 3 minutes of each movement at each

CrossFit PTC – SHRED Warm-up Run 400m 5 Squat Buy In – Agility Ladder Partner Arms Behind back & pigeon on back Metcon Metcon (AMRAP

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Row 500 Roll shoulders on lax ball for 5 min Bandy Shoulder Warm up Then 2x 5

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 200m Dynamic Warm Up Metcon Kelly (Time) 5 Rounds for time of: 400m Run 30 Box