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CrossFit PTC – WOD Warm-up Warm-up (No Measure) Rotate through 3 minutes each of: 1) Row (Moderate Pace) 2) Sampson, Couch, Pigeon Stretch 3) Jump

CrossFit PTC – WOD Warm-up Row 500 & Agile 8 (No Measure) Row 500 Agile 8 Foam Roll — IT, Piraformis, Teardrop adductors V-Sit rollover

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 200m Dynamic warm up Down Dog/Up Dog combo/scorpion 1x 2 Skin the Cat 30 Sec HS

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Stations: (3 min ea) 1. Row 2. Lacrosse ball (shoulders/hip) 3. 5 pull ups + 10 push

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Roll out legs Run 400m Spiderman, hamstring 2x 8 goblet squats 5 box jumps 8 Fire hydrants

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Bandy shoulders Jump n rope warm up 2x 10 Kettle bell swings 5 empty barbell thrusters 10

CrossFit PTC – WOD Metcon Metcon (Time) Partner Saturday! 200m OH plate Carry/KB Carry (45/25) (53/35) 100 Goblet Squats (53/35) 200m OH plate Carry/KB Carry

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Jump N Rope W/U x 2 Lacrosse ball for shoulders 2x 10 wall balls 10 sit ups

CrossFit PTC – WOD Warm-up Warm-up (No Measure) 100 Singles, 40 Doubles, Triple Attempt Lacrosse Ball Shoulder Mobility 1x 2 Skin the Cat 30 Sec

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 200 Mobilize wrist/triceps/pecs/ calves with wall stretches 2x with Empty Bar 5 Deadlifts 5 Hang Muscle