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CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 200m 5 Min roll back/t-spine and work on mobility bandy shoulders 1x 12 Empty Bar thrusters

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 400 Animal Farm Warm Up Then with an empty barbell- Barbell warm up 5 RDLs 5

CrossFit PTC – SHRED Warm-up 10x Burpees, Mtn Climbers, Jumping Jacks Wagon Wheel Plank banded shoulder stretches Metcon Metcon (3 Rounds for reps) 3 Rounds:

CrossFit PTC – SHRED Warm-up Run 800m Animal Kingdom (No Measure) 2x: 10m Inchworm 10m Bear Crawl 10m Crab Crawl 10m Duck Walk Metcon Metcon

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Row 500 Roll legs 2x 5 Ninja Roll ups 5 Thrusters 5 Broad jumps with ninja landing