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CrossFit PTC – WOD Warm-up Warm-up (No Measure) Roll legs/back -5min Run 400m Animal Farm (alt- crab crawl/bear crawl soccer) Gymnastics EMOM 10 Metcon (No

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Roll legs and back for 5 min Run 800m Dynamic WU (include bear/crab/inchworm) Dislocates & halos with

CrossFit PTC – WOD Warm-up Row 500 & Agile 8 (No Measure) Row 500 Agile 8 Foam Roll — IT, Piraformis, Teardrop adductors V-Sit rollover

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Row 500m Agile 8 Metcon Metcon (AMRAP – Reps) Partner WOD 15 min AMRAP Partner A: Row

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) Run 400m roll legs & shoulders/lax ball Metcon Metcon (Time) Run 200m 40 Wall Balls (20/14) 21

CrossFit PTC – WOD Metcon (AMRAP – Reps) Group Warm-up “Rock the Casbah” In Teams of 2: 26 Min AMRAP: Partner A Runs 400m Partner

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Roll Legs/Back 5 min Row 500 Weightlifting Power Clean, Hang Clean, Clean ((5 sets add weight as

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) 10x Burpees, Mtn Climbers, Jumping Jacks Wagon Wheel Plank banded shoulder stretches Metcon Metcon (3 Rounds for

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 200m Bandy Shoulders Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High