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CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Row 500m Agility Ladder x 5 Samson, Groiners, Hamstring, Pigeon Metcon Metcon (Calories) Row Ladder for Calories

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 400 Roll back, hips, legs + pigeon pose 2X 10m Forward Banded Walks + 5 Squats

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Bear Crawl fwd/bkwd, Inchworm, crab, Dislocates & halos with bands or pvc Metcon Metcon (3 Rounds for

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Roll legs/Upper body= 5 min Jump n rope warm up Bandy Shoulders/band pull aparts 2x 10 Kettle

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Row 500m Agility Ladder x 5 Samson/Couch/Pigeon Metcon Metcon (Time) 3 RFT 40 DU’s 30 Wall Balls

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 400 Agility Ladder drills x 5 Tricep Stretch/Front rack stretch With an empty bar: 5 Deadlifts

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Runner Complex Metcon Run, Run, Run! (Time) Run 1 mile Rest 1 minute Run 800m Rest 1

CrossFit PTC – WOD Metcon (AMRAP – Reps) “The Breakfast Club” 25 Min AMRAP Teams of 2 25 Pull-Ups 50 Hang Power Cleans (95/65)* 50

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Row 500m Roll back, hips, legs + pigeon pose 2X 10m Forward Banded Walks + 5 Squats

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) JUMP N ROPE Warm Up x2 Bandy stretches for shoulders Animal Farm Review Russian KBS Metcon Metcon