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CrossFit PTC – WOD Warm-up Warm-up (No Measure) Jump-n-rope Bandy Shoulders/Up Dog /Down Dog Animal Farm Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and

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) Roll upper back/Keg stretch Run 400 Bandy Shoulders 5 Kettle Bell Snatches 10 Goblet Squats 5 single

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Roll Legs/Shoulders w/LAX ball Run 200m Agility Ladder Metcon Metcon (AMRAP – Reps) For Reps 1 minute

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Row 500 Samson Stretch, Hamstrings, Pidgeon 2x 5 Hip extensions 5 Box Jumps 5 good mornings 5

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Dynamic Bandy Pulls Bully, Subway, Scap, Face, Bent row Metcon Baby Barbara (Time) 3 Rounds for Time:

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Roll Legs & Shoulders (5 min) Row 500m Bandy Shoulders 2x: 3 pull ups 5 push ups

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 400m Animal Farm Metcon Metcon (AMRAP – Reps) Partner WOD I go/You go style 20 min

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Row 500 Agile 8 Squat Clean review Weightlifting Back Squat (3RM) Metcon Metcon (Time) Squat Clean Elizabeth

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 800m Roll Legs & Shoulders w/Lacrosse Ball Metcon Evil Cindi (SHRED) (AMRAP – Reps) 20 Min