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CrossFit PTC – WOD Warm-up Warm-up (No Measure) Jump N Rope warm up Row 500 Roll legs/back Metcon Ghost (6 Rounds for reps) 6 Rounds

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Row 500m Roll legs/shoulders Metcon Metcon (AMRAP – Reps) w/a partner 5 Minute Stations of: Tire Flip

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) Med Ball Relay Banded Shoulders- face pull, bully, scap, bent row, dislocates, pull aparts Metcon Metcon (Time)

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 400m Bandy Shoulders with a partner: 10 Med ball overhead passes 10 med ball squat and

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Jump N Rope W/U x 2 Lacrosse ball for shoulders 2x 10 wall balls 10 sit ups

CrossFit PTC – WOD Metcon (AMRAP – Reps) Run 400m Mobilize hips, quads, ankles, hamstrings 1X Dynamic Warmup 4X Partner Assisted Banded Sprints (25m) “Tough

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Row 500m Down Dog/Up Dog/spider man/Hamstring Bandy Shoulders 2x 30s HS Hold 30s Ring support hold 5

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) 3x Bowling Rowing (for every m over 100 do 2x squats, + 5 push ups every rd)

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