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CrossFit PTC – WOD Warm-up Warm-up (No Measure) Row 500 2X w/ PVC 10 Dislocates 10 Halo’s 10 Wall Washers 10 Good Mornings Burgerner Warmup

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Dynamic Warmup 6 x 25m Sprints (Last 2 Max Effort)Perform sprints at 50, 60, 70, 90, 100,

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

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 400 Mobilize wrist/triceps/pecs/ calves with wall stretches 2x with Empty Bar 5 Deadlifts 5 Hang Muscle

CrossFit PTC – WOD Warm-up Warm-up (No Measure) 100 Singles + 50 Doubles Lacrosse Ball Shoulder Front/Back 2x 10 Single Arm Russian KBS (5L/5T) 10

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 200m down dog/spiderman/pigeon 10 ninja roll ups Metcon Metcon (Time) Seven Heaven (30 min time cap)

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Roll upper back/lats/hips Banded Shoulders Coaches Choice 2x Row 250 8 Empty Bar Front Squats 8 Empty

CrossFit PTC – WOD Metcon (AMRAP – Rounds and Reps) “Wheel of MisFortune” Come play America’s favorite CrossFit game that pits teams of athletes against

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Roll legs or static stretch – 5 min Run 400 10m Forward Banded Walks + 5 Squats

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 400 bandy shoulders With a partner 2x 8 Med ball Chest passes (16/8) 10 m bear