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CrossFit PTC – WOD Warm-up Warm-up (No Measure) Spend 3 min on each station: (switch quickly – 15s) A: Row 750 or 3 min B:

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 Metcon (Time) “Yabba-Abba-Doo!” Teams of 3 For time complete: 200m Run 300 ABMAT Sit-ups 200m Run 250 Bicycle Crunches 200m Run

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 800m Bandy Shoulders 2x 5 Goblet squats 10 Kettle bell swings Burgener/clean and jerk review Weightlifting

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 out/hamstring stretch 5 min Row 250 2x 5 Kettle bell swings 5 wall balls 10 push

CrossFit PTC – SHRED Warm-up Run 400 – Animal Farm (No Measure) Run 400m Animal Farm 2x 10m Inchworm 10m Spiderman 10m Crab Crawl 10m

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Jump-n-Rope Bandy Shoulders 6 Turkish Get ups (3 ea side) 3 Wall climbs Weightlifting Bench Press (15

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 800m Roll Legs & Shoulders w/Lacrosse Ball 2x 10 pull ups 10 push ups 10 squats