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CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 200m Animal Farm Warm up Arm circles Warm up thrusters Metcon Metcon (Time) 3 Rounds Run

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Row 500m Agility Ladder x 5 Samson, Groiners, Hamstring, Pigeon Complex Metcon Metcon (Time) 5 RFT 10

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Jump N Rope Warm Up Bandy Shoulders Junk Yard Dog Burgner Warm Up Weightlifting Split Jerk (1RM)

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Roll legs and back for 5 min Run 800m Dynamic WU (include bear/crab/inchworm) Dislocates & halos with

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Jump N Rope Warm Up 2x 10 Kb Swings 10m Bear Crawl 10 Ball Slams 10m Backward

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Row 500m Agile 8 Metcon Metcon (AMRAP – Reps) Partner WOD 15 min AMRAP Partner A: Row

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 400 Roll back, hips, legs + pigeon pose and wrist stretch 1X 10m Forward Banded Walks

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 400m roll legs & shoulders/lax ball Metcon Metcon (Time) Run 200m 40 Wall Balls (20/14) 21

CrossFit PTC – WOD Metcon (AMRAP – Rounds and Reps) “Two to Tango” Teams of 2 AMRAP 10 5 Deadlift (185/135) 5 Athletic Burpees Rest

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Row 500m 2X 10m Forward Banded Walks + 5 Squats 10m Reverse Banded Walks + 5 Squats