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CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 400 25 GHD sit ups Agile 8 Review Bear Complex w Empty Bar Go through entire

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Tabata Jump Rope (DU’s if you have them) lacrosse ball for shoulders, legs with roller Metcon Metcon

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 400 Then: Dynamic Warmup 2x Through, 10m Each of: High Knees Lateral Lunges R-side Butt Kickers

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Jump -n – Rope warm up- then 30 doubles Agile 8 Weightlifting 10 Min EMOM (A on

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 400m rol legs & shoulders Metcon Metcon (AMRAP – Reps) 3 Rounds of: 1 min ea

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Roll Upper Back + Lacrosse Ball 2x 10 Box Jumps 5 Single Arm DB Power Snatches (L+R)

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Dynamic Runners stretch Metcon Metcon (Time) Run 1 mile 100 sit-ups 100 supermans Run 1 mile Do

CrossFit PTC – WOD Warm-up Warm-up (No Measure) 5 Minutes to roll back, hips, legs Band Shoulders + Spider man/Pigeon 2x 100 singles + 30

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Dynamic Warm Up Demo movements Metcon Metcon (AMRAP – Rounds and Reps) 30 MIN AMRAP – Teams

CrossFit PTC – WOD Warm-up Warm-up (No Measure) 5 min roll back and legs Banded Hamstring Stretch 2X 8 Reverse Hypers 10 GHD sit ups