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CrossFit PTC – SHRED Warm-up Dynamic Warm Up Demo movements Metcon Metcon (Time) Thirsty Thirty For Time: 30 Box jumps, 24/20″ 30 Jumping pull-ups 30

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Row 500 Shoulders with a lacrosse ball 2x 10 ball slams 10m bear crawl 2 turkish get

CrossFit PTC – SHRED Warm-up Run 400m 25 GHD (50 abmat) Situps then: Agile 8 (No Measure) Foam Roll — IT, Piraformis, Teardrop adductors V-Sit

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Jump n Rope warm up Partner Assisted T-spine stretch Bandy Shoulders 2x 10m Walking lunge 8 x

CrossFit PTC – SHRED Warm-up Relay races Outside dynamic w/ toe taps for 50m & frankensteins Metcon Brenton (Time) 5 Rounds For Time: 100′ Bear

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 400 Roll legs/back 2x 8 Hip Extensions 8 Kettle bell swings 15 sit ups 8 Squats

CrossFit PTC – SHRED Warm-up Run 800m share run with partner & medball Lacrosse ball shoulders, pigeon, groiner Metcon Metcon (Time) Partner WOD: Teams of

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Roll Legs/Back 5 min then 2 x Run 200 + 2 agility ladder drills then Roll legs

CrossFit PTC – WOD Metcon (6 Rounds for reps) 6 rounds w/ a partner 5 min on 1 min off Rotate thru: 1:15 Squats 30

CrossFit PTC – SHRED Warm-up Run 1 mile 3x Agility ladder 10 squats 10 supermans 10 Good morning w/bands Metcon Metcon (Time) 10-9-8-7-6-5-4–3-2-1 Reps of