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CrossFit PTC – SHRED Warm-up Row 1000m 2x Bear fwds/bkwrds, crab, spiderman, inchworm 2x 15 GHD’s Warm-up Metcon (4 Rounds for reps) 4 rounds 2

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 400 Down Dog / Up dog combo Then 2x 10kb swings 10m Inchworm 2 wall climbs

CrossFit PTC – SHRED Warm-up Run 200m / arm cirlces 2x 5 pull ups 10 wall balls 15 Sit ups Metcon Metcon (AMRAP – Rounds

CrossFit PTC – SHRED Warm-up Jump N Rope Dislocates, roll spine + shoulders Animal Kingdom Metcon Metcon (4 Rounds for reps) Tabata: Bulgarian Split Squat

CrossFit PTC – WOD Warm-up Row 500 & Agile 8 (No Measure) Row 500 Agile 8 Foam Roll — IT, Piraformis, Teardrop adductors V-Sit rollover

CrossFit PTC – SHRED Warm-up Run 200m 2x thru 10x Burpees, Mtn Climbers, Jumping Jacks Wagon Wheel Plank banded shoulder stretches Metcon Metcon (AMRAP –

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 200 Dynamic Warm Up Bandy ShouldersReview/warm up DL &OHD Sqt/set up #Note- Get weights so that

CrossFit PTC – WOD Weightlifting Snatch (1X1)

CrossFit PTC – WOD Metcon (Time) “Perfect 10…or else!” Teams of 2-4 1-2-3-4-5-6-7-8-9-10 Wall Balls (20/14#) Deadlift (225/135#) Rest 4 Minutes 10-9-8-7-6-5-4-3-2-1 CTB Pullups/Pullups Box

CrossFit PTC – SHRED Warm-up Agility Ladder Couch/Pigeon/front rack mobility Metcon Metcon (AMRAP – Reps) Partner WOD 20­min AMRAP: 3 x DB Front Squat @