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CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Dynamic Couch/Pigeon Metcon Metcon (AMRAP – Reps) In Teams of 2! 90 sec. per station for Max

CrossFit PTC – WOD Metcon (AMRAP – Reps) “Plethora of Fun” Teams of 4 5 Minute Stations/2 Minutes Rest Between Stations 10 Tire Flips/Seated Sled

CrossFit PTC – WOD Warm-up Warm-up (No Measure) 5 Min to roll out legs Run 400m 3x 10 Wall balls 10 Ball Slams 10 Kettle

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Bear Crawl fwd/bkwd, Inchworm, crab, Dislocates & halos with bands or pvc Metcon Metcon (3 Rounds for

CrossFit PTC – WOD Warm-up Warm-up (No Measure) 5 min to roll back 2 Rounds Row 250 10 Wall balls 10 Sit ups 15 Face

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) JUMP N ROPE Warm Up x2 Bandy stretches for shoulders Metcon FGB SHRED STYLE (AMRAP – Reps)

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

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Row 500m Agility Ladder x 5 Samson, Groiners, Hamstring, Pigeon Metcon Metcon (Time) Row 1000m 50 abmat

CrossFit PTC – WOD Announcements Warm-up (No Measure) CrossFit PTC is closed today in observance of the 241st Anniversary of the Independence of the United

CrossFit PTC – WOD We will be closed on July 4th in celebration of the Independence of the United States of America Warm-up Warm-up (No