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CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 800m Roll back, hips, legs + pigeon pose 2X 10m Forward Banded Walks + 5 Squats

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) JumpnRope Warm Up bands- subway, bully, face pulls, bent row 2x 5 pull ups 10 push ups

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 400 Down Dog/Up Dog/Spiderman 2x 10 Kettle bell swings 10m Forward bear crawl 10 Wall balls

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 400 Agile 8 Metcon Metcon (AMRAP – Reps) 5 RFT In 2 minutes Run 200 m

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Jump-N-Rope Warm up Shoulder Mobility (Bands/Partner) 2x 5 Pull ups 10 push ups 10 Mtn Climbers 10

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 Metcon (Time) Team of 3 #1. Sled pull 100m #2&3 Complete the following alternating as req’d. 100 Dumbbell power snatch

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Jump N Rope Warm Up Roll t-spine w/roller and shoulders with lax ball Bandy Shoulders 2x 30s

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 Warm-up (No Measure) Run 200m Animal Farm Warm up Arm circles Dislocates w/pvc 5 wall washers with PVC 5 overhead