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CrossFit PTC – WOD Warm-up Metcon Warm-up (No Measure) Run 400 Obstacle Course – Agility ladders – Box jumps – Parallet jumps – animal farm

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 400 Lacrosse Ball – Shoulder + piriformis 2x 10 Box Jumps 5 Hands-Only Inchworms (Plank walk

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Animal Kingdom 30 Partner Wall Balls Down Dog/Spiderman/Pigeon Metcon Metcon (3 Rounds for reps) 3 Rounds for

CrossFit PTC – WOD Warm-up Warm-up (No Measure) 3 Minutes Jump-n-rope warm up 2X Through 1 Minute Each of: Couch Stretch – L then R

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) JumpnRope Warm Up bands- subway, bully, face pulls, bent row 2x 5 pull ups 10 push ups

CrossFit PTC – WOD Warm-up Warm-up (No Measure) 150 Singles, 40 DUs, 1 Triple Under Roll Back/Hips/Legs 2X 10 KBS 5 Strict Pullups (Alternate Grips)

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 200 m Dynamic Arm Circles Runners Complex (Samson, Groiner, Hamstring, Pigeon) Metcon WBBC Baseline (Time) 400m

CrossFit PTC – WOD Warm-up Warm-up (No Measure) 5 Minutes to Roll Upper Back/Lats Row 500 Dislocates/Halos + Hangmans 2x – All with Snatch Grip

CrossFit PTC – SHRED Warm-up Run 400m then Agile 8 (No Measure) Run 400m Agile 8 Foam Roll — IT, Piraformis, Teardrop adductors V-Sit rollover

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Dynamic Warmup then 1-Mile Test Run for Time Sub = 2000m Row for Time Sub2 = 3mile assault bike