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CrossFit PTC – WOD Warm-up Warm-up (No Measure) Roll legs and upper back (5 Min) Row 250 Bandy Shoulders 5 Kettle Bell Swings 10 Goblet

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 200m Bandy Shoulders Go over and try movements Metcon SHRED 12 Days of Christmas (Time) 1

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 400 Agile 8 Weightlifting Front Squat (3RM Front Squat) Front Squat (Drop set ME 80%, 70%,

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Row 300m Couch/Pigeon/calves/ball for shoulders Metcon Metcon (Time) For Time: ROW 2K 200 Double Unders Run 2

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Row 500 Samson Stretch, Hamstrings, Pigeon 2x 5 Ninja roll ups 5 good mornings 5 Pull ups

CrossFit PTC – SHRED Warm-up Jump-n-rope + Animal Farm (No Measure) Jump-n-rope warm up Then Animal Farm 2x 10m Inchworm 10m Spiderman 10m Crab Crawl

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Foam Roll/Lacrosse Ball (5 Min) Row 250 Scorpion 2x Bandy Shoulders 10 Kettle Bell Swings 10m Bear

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 200m than agility ladder Runners Complex (Samson, Groiner, Hamstring, Pigeon) Metcon Helen (Time) 3 Rounds for

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 400m Down Dog/Up Dog/Bandy Shoulders Then Animal Farm Gymnastics Rope Climb (Work on Rope Climb/Scaling options)

CrossFit PTC – SHRED Warm-up Jump-n-rope + Animal Farm (No Measure) Jump-n-rope warm up Then Animal Farm 2x 10m Inchworm 10m Spiderman 10m Crab Crawl