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CrossFit PTC – WOD Metcon (Time) Teams of 2-3 for time 400m Slam Ball Waiters Run 50 Push-ups 75 ABMAT Sit-ups 100 Thrusters (75/45) 75

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 200m Agile 8 Metcon Metcon (Time) 5 rounds Run 400m 50 squats Rx + 20/10 vest

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

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 400m Agility ladder drills w/box jumps Bandy shoulders Burgener Warm Up Weightlifting Snatch (1 RM) Metcon

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Agility Ladder Couch/Pigeon/frt rack mobility Metcon Metcon (AMRAP – Rounds and Reps) Partner WOD 20­min AMRAP: 3

CrossFit PTC – WOD Warm-up Warm-up (No Measure) 4 min on each station 1. Roll legs and back 4 min 2. Ham string door jam

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Dynamic Runners Complex/Arm Circles Teach Movements Metcon Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP: 4

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 200m Short dynamic warm up arm circles Weightlifting Pull-ups (this is a max effort unbroken, not

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Roll Legs/Shoulders w/LAX ball Run 200m Agility Ladder Metcon Metcon (AMRAP – Reps) Review Turkish Get Ups

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Jump n rope warm up Dow Dog/Bandy shoulders Then 2x 10 Kettle bell swings 10m bear crawl