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CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Dynamic Warm Up Demo movements Metcon Not so Filthy Fifty (On Ramp-TimeCap) (Time) 50 box jumps (4

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 400m Roll legs -5 min Bandy shoulders 2x 5 Ninja roll ups 5 Pull ups 5

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 400m 25 GHD (50 abmat) Situps then: Agile 8 Metcon (AMRAP – Reps) AMRAP 12 Min

CrossFit PTC – WOD Warm-up Warm-up (No Measure) 5 min Roll shoulders with lacrosse ball Row 500m 2x Down dog push up x 3 10x

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 200m Dynamic Warm up Burgner/clean warm up(pwr cln /FS or just FS from rack if new)

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Relay races Outside dynamic w/ toe taps for 50m & frankensteins Metcon Brenton (Time) 5 Rounds For

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 800m share run with partner & medball Lacrosse ball shoulders, pigeon, groiner Metcon Metcon (Time) Partner

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Row 500m Down dog/ up dog Band pull aparts 2x 10 ball slams 10m bear crawl fwd

CrossFit PTC – SHRED Warm-up Warm-up 2k Row (Time) Max Effort 2k Row Warm-up (No Measure) Roll legs and shoulders Metcon (Time) 10-9-8-7-6-5-4–3-2-1 Reps of

CrossFit PTC – WOD Warm-up Warm-up (No Measure) 5 min to roll legs/back 2x Run 200m 3 pull ups 5 push ups 5 goblet squats