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CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Jump N Rope 2x runners complex/arm circles Metcon Metcon (Time) 3x Thru Run 200m 3 push ups

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Jump n rope warm ups Band pulls/stretch 2x w empty bar 8 good mornings 8 back squats

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Row 500m shoulders with band Metcon Metcon (Time) Teams of 2 4 Rounds for Time of: 750m

CrossFit PTC – WOD Warm-up Warm-up (No Measure) 1x thru A: Row 500m B: Lacrosse Ball back/shoulder smash C: Couch Stretch D: Hang Man E:

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 Warm-up (No Measure) Jump n rope warm up Dynamic warm up Metcon Metcon (Time) 5 Rounds for time Run 600m

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Roll legs & back 5 min then 3x run 200m, 5 box jumps, 10 kb deadlifts Metcon

CrossFit PTC – WOD Warm-up Warm-up (No Measure) 5 Min roll back and legs Run 400 8 V-sit roll overs 8 Fire hydrants (8 each

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 800 Animal Farm 2x Bear Fwd & Bkwd, Crab, Inchworm, Spiderman Metcon Metcon (AMRAP – Rounds

CrossFit PTC – WOD Metcon (AMRAP – Reps) Teams of 4-8 18 Minute AMRAP of: KBS Ladder* 40 Double Unders (1:1: Singles) *Men’s RX =