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CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Roll Legs/Shoulders w/LAX ball Run 200m Agility Ladder Metcon Metcon (AMRAP – Reps) Review Turkish Get Ups

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Roll upper back/Keg stretch Run 400m Bandy Shoulders 5 Kettle Bell Snatches 10 Goblet Squats 5 single

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Row 500m Lacrosse Ball on shoulders 5 pull ups, 10 KBS, 15 Wall Balls, Metcon Metcon (AMRAP

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Jump n Rope Warm up Then 2x: 3 Rope Climbs 10 Hip Extensions 10 pull ups 10

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 200m down dog/spiderman/pigeon 10 ninja roll ups Metcon Metcon (Time) Seven Heaven (30 min time cap)

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Roll Legs & Shoulders (5 min) Row 500m Bandy Shoulders 2x: 5 Pull ups 10 push ups

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Med Ball Throwing Drills:! -10 Chest passes! -10 Side passes! -10 Overhead passes! Samson Arm Circles Metcon

CrossFit PTC – WOD Metcon (3 Rounds for reps) Warmup – Tournament of Rowing “Grin and Bear It” Teams of 2 – I Go You

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) Roll legs & back 5 min then 3x run 200m, 5 box jumps, 10 kb deadlifts Metcon