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CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 200m / arm cirlces 2x 5 pull ups 10 wall balls 15 Sit ups Metcon Metcon

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Jump -n- rope warm up Animal Farm Band pull aparts Weightlifting 5x Go directly from A-B then

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Jump N Rope Dislocates,roll spine shoulders Animal Kingdom Metcon Metcon (4 Rounds for reps) Tabata: Bulgarian Split

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

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) 10x Burpees, Mtn Climbers, Jumping Jacks Wagon Wheel Plank banded shoulder stretches Metcon Metcon (AMRAP – Reps)

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 400m couch stretch, Spider man stretch, Front rack stretch 2x 10 ball slams 10 squats 5

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Agility Ladder Couch/Pigeon/frt rack mobility Metcon Metcon (AMRAP – Reps) Partner WOD 20­min AMRAP: 3 x DB

CrossFit PTC – WOD Metcon (AMRAP – Reps) Group Warm-up + Core Work “Saved by the Rain” 25-min AMRAP* In Teams of 4 complete the

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

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Dynamic Runners Complex/Arm Circles Teach Movements Metcon Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP: 4