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CrossFit PTC – WOD Warm-up Warm-up (No Measure) Roll back and legs + hamstring stretch = 6 min 200m Run Agility Ladder and box jumps

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 400m Agile 8 Metcon Metcon (Time) 18-15-12-9-6-3 DB Push Press (35/20) Slam Ball (30/20) Box Jumps

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Row 250 bandy shoulders 2x 10 Empty Bar Thrusters 10 Push ups 10 Pull ups 15 GHD

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 400m 5 Squat Buy In – Agility Ladder Partner Arms Behind back & pigeon on back

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Row 750m Dynamic warm up Warm up deadlift Metcon Metcon (Time) 4 Rounds Run 800m 15 Deadlift

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Row 1000m 2x Bear fwds/bkwrds, crab, spiderman, inchworm 2x 15 GHD’s Metcon Metcon (4 Rounds for reps)

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Roll legs/Upper body= 5 min Jump n rope warm up Bandy Shoulders 2x 10 Kettle bell swings

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 200m / arm cirlces 2x 5 pull ups 10 wall balls 15 Sit ups Warm-up Metcon

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Roll back and legs + hamstring stretch = 6 min Run 800m Then 8 fire hydrants (L/R,

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Jump N Rope Dislocates,roll spine shoulders Animal Kingdom Metcon Metcon (4 Rounds for reps) Tabata: Bulgarian Split