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CrossFit PTC – WOD 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 – SHRED Warm-up Warm-up (No Measure) Row 1000m banded stretches for hammies & shoulders Metcon Metcon (Time) 6x Row 250m 10 GHD 15

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 – SHRED Warm-up Warm-up (No Measure) Run 400m Agile 8 Metcon Metcon (Time) 3x Thru Run 200m 3 push ups 6 pull ups

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 400m 5 Squat Buy In – Agility Ladder Partner Arms Behind back & pigeon on back

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Row 500m Roll legs/back, Keg Stretch, Band pull aparts 2x 10 Kettle bell swings 5 Goblet Squats

CrossFit PTC – WOD Metcon (5 Rounds for reps) “Couples Only” Teams of 2 5 Minute Stations of: A B Box Jumps 50m Sled Pull

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Roll legs 5 min Row 500 2x 8 Banded Good Mornings 5 Ninja Roll ups 5 Box

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Row 1000m 2x Bear fwds/bkwrds, crab, spiderman, inchworm 2x 15 GHD’s Metcon Metcon (4 Rounds for reps)

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 400 10 Mountain Climbers 10 Frog Jumps 10 GHD sit ups 10 Wall balls Review Hang