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CrossFit PTC – WOD Warm-up Warm-up (No Measure) Jump n rope warm up Bandy shoulders/Dislocates 1x 2 wall climbs Ring support 45s 10 pull ups

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Agility Ladder Drills 30 Partner Wall Balls Dislocates & Halos Partner Pigeon & Squats Metcon Metcon (Time)

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Row 2 min Roll legs/hammy stretch (2 min) Banded Monster walks (2 min) 2x then 5 dumb

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Med Ball Throwing Drills:! -10 Chest passes! -10 Side passes! -10 Overhead passes! Samson Arm Circles Metcon

CrossFit PTC – WOD Warm-up Warm-up (No Measure) 150 Singles, 40 DUs, 1 Triple Under Bandy shoulders 2x 10 Kettle bell swings 10m bear crawl