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CrossFit PTC – WOD Warm-up Warm-up (No Measure) Roll legs/Front Rack stretch- 5 min Run 400m Animal Farm Clean Review Split Jerk Review Weightlifting 20

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Dynamic Runners Complex/Arm Circles Teach Movements Metcon Metcon (2 Rounds for reps) For Reps 2 Rounds FGB

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

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Jump N Rope Dislocates,roll spine shoulders Animal Kingdom Metcon Lil Pimpin Annie (Time) 50 Double unders 25

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Jump n rope warm up 40 double unders Down Dog/Up Dog/Pigeon Animal Farm Goat Time: Beginners work

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) 800m run Bandy Pulls Bully, Subway, Scap, Face, Bent row 2x 10m Bear Crawl fwd 10m Bear

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Roll out legs/Back 5 min 3 Rounds Rowling – ie Row 100m exactly (every m over =

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Relay Shuttle Run 4 Rounds 5 Meters 10 Meters 15 Meters 1st Baseman Fire Hydrant Metcon Metcon