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CrossFit PTC – WOD Metcon (AMRAP – Reps) “Heinz 57” Teams of 2 57 Burpee Buy-in then 6 Min AMRAPs of: Calorie Row 12 Power

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 400 + Dynamic Warmup 8-25 m Sprints (50%,75,90,100%X5 ME) Allow for full recovery between sprints Weightlifting

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Roll legs & back 5 min then 3x run 200m, 5 box jumps, 10 kb deadlifts Metcon

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Row 500 Roll Shoulders, Lats, Back, Hips Keg Stretch with KB and Roller 2X 10 Single Arm

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Jump N Rope Agile 8 (No Measure) Foam Roll — IT, Piraformis, Teardrop adductors V-Sit rollover Firehydrant

CrossFit PTC – WOD Warm-up Warm-up (No Measure) 150 Singles + 40 DUs 4X Dead Bug Hold 30 Sec 5 Clapping Pushups Plank Hold 30

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 800m Dislocates,roll spine shoulders 2x 10 db thrusters, 10 push ups, 10 squats Metcon Metcon (Time)

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 400m Bandy Shoulders/Up Dog /Down Dog Animal Farm Metcon Weston (Time) 5 Rounds for time of:

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 400m down dog/spiderman/pigeon 2x 5 ninja roll ups 8 db thrusters 12 good mornings Metcon Metcon

CrossFit PTC – WOD Metcon (Time) “12 Days” Warm up “Santa’s Helper” 30 Load the Sleighs (135/75) Then 5 Rounds of: 21 Down the Chimneys