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CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 400m down dog/spiderman/pigeon 2x 5 ninja roll ups 8 db thrusters 12 good mornings Metcon Metcon

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Roll/stretch for 5 min 1 mile Run then 10 empty bar thrusters 30 sec handstand hold Metcon

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Agility Ladder Drills 30 Partner Wall Balls Dislocates & Halos Partner Pigeon & Squats Metcon Metcon (Time)

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Keg stretch then Lacrosse ball smash Row 500 Hang Man stretch 10 Banded dislocates Band pull aparts

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Med Ball Throwing Drills:! -10 Chest passes! -10 Side passes! -10 Overhead passes! Samson Arm Circles Metcon

CrossFit PTC – WOD Warm-up Warm-up (No Measure) 5 min roll legs and back Run 400 2x 5 squats facing the wall/ 5 wall washer

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Row 300m Couch/Pigeon/calves/ball for shoulders Metcon Shred Double Trouble (Time) For Time: ROW 2K 200 Double Unders

CrossFit PTC – WOD Metcon (AMRAP – Reps) “Ring of Fire” Teams of 2 5 Minute Stations of: 50m DB Waiters Walk/DB Triceps Ext.(35/20) 40

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Roll legs and back for 5 min then: 3 Rounds Run 200m 5 Box Jumps 10 Kettle

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) JUMP N Rope Warm Up Down Dog, groiner, spiderman Metcon Metcon (Time) With a partner for time