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CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 400m 25 GHD (50 abmat) Situps then: Agile 8 Metcon Metcon (AMRAP – Rounds and Reps)

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Row 500 Banded Shoulder + Wrist Stretches 3x – as a group in order 5 Empty Bar

CrossFit PTC – SHRED Warm-up (No Measure) Roll 5 min shoulders/legs Rowing bowling style x 3 For every rep over 100 do 3 squats Metcon

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Group Warmup Metcon (AMRAP – Rounds and Reps) Team “McGhee” Teams of 3 30 Min AMRAP 5

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Jump -n – Rope warm up- then 30 doubles Roll upper back, Banded bully stretch Arm Circles

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 800m share run with partner & medball Lacrosse ball shoulders, pigeon, groiner Metcon Metcon (Time) Partner

CrossFit PTC – WOD Warm-up Row- Animal Kingdom (No Measure) Row 500 2x: 10m Inchworm 10m Bear Crawl 10m Crab Crawl 10m Duck Walk Gymnastics

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 1 mile 3x 10 squats 10 supermans 10 Good morning w/bands Metcon Metcon (Time) 10-9-8-7-6-5-4–3-2-1 Reps

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 200 Roll T-spine/Hang man stretch 1x: 10 banded good mornings 8 Kettlebell swings 10 Ninja Roll

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)