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

CrossFit PTC – SHRED Warm-up Dynamic Runners Complex/Arm Circles Teach Movements Metcon Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP: 4 Wall climbs +

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 – WOD Warm-up Warm-up (No Measure) Row 750 Dynamic Warm Up Weightlifting Review elements Metcon Ghost (6 Rounds for reps) 6 Rounds for

CrossFit PTC – SHRED Warm-up Roll Legs/Shoulders w/LAX ball Run 200m Agility Ladder Metcon Metcon (AMRAP – Reps) Review Turkish Get Ups Partner WOD 20

CrossFit PTC – SHRED Warm-up Row 500m Lacrosse Ball on shoulders 2x 5 pull ups 10 KBS 15 Wall Balls, Metcon Metcon (Calories) 16 Minute

CrossFit PTC – WOD 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) Row 250 Down Dog / Cobra combo Bandy shoulders Then 2x 10kb swings 10m Inchworm 2 wall

CrossFit PTC – SHRED Warm-up Run 200m down dog/spiderman/pigeon 10 ninja roll ups Metcon Metcon (Time) Seven Heaven (30 min time cap) Teams of 2: