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CrossFit PTC – WOD Warm-up Warm-up (No Measure) Jump-N-Rope Complex Banded Shoulders 10 Med Ball Throws Each of Chest Pass Overhead Lateral – L and

CrossFit PTC – WOD Warm-up Warm-up (No Measure) 3 stations x 3 min ea Row Banded Dislocates/Halos/Face Pulls/BN Pulls Sampson or Pigeon Stretch Then as

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 400 Roll back, hips, legs + Sampson + pigeon pose 2X 10m Forward Banded Walks +

CrossFit PTC – WOD Metcon (4 Rounds for reps) “Reach. Throw. Row. Go.” Teams of 2-4 5 Minute Stations 10 Weighted Sled Pull(135/75)/Flutter Kicks 20

CrossFit PTC – SHRED Metcon Warm-up Warm-up (No Measure) Run 400m Banded Shoulders 10 medball throws (chest, OH, lateral r&l, scoop) Metcon Game Changer 17.3

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Banded Shoulders 10 MB Throws Each of: Chest Pass Overhead Lateral – L and R Scoop (Underneath)

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 400 Agile 8 Weightlifting Back Squat (5,4,3,2,1 @ 65,70,75,80,85% of 1 RM) Complete 5 reps @

CrossFit PTC – WOD Warm-up Warm-up (No Measure) 3 Minutes of Jump Rope (Mix it up) Roll Back/Hips/Legs 2x with Snatch Grip 5 Deadlifts 5

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Row 500 Roll upper back, hips, legs Stretch wrists and ankles 2x: 5 Box Jumps 10 Hip

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Row 500 Couch/Pigeon Stretch Banded Hamstrings (5 Minutes) 2x 2 Wall Climbs 10 Box Jumps 15 Banded