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CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Jump N Rope Warm Up (1x thru) Groiner/Down dog/pigeon pose Animal Farm Metcon Metcon (AMRAP – Reps)

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Roll upper back/lats/hips Banded Shoulders Coaches Choice 2x Run 200 8 Empty Bar Front Squats 8 Empty

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Row 500m banded scap pulls/face pulls 10 Dislocates/10 pipe rolls each direction 5 Ninja roll ups 10

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 200m Dynamic Warm Up Metcon Loredo (Time) 6 Rounds for time of: 24 Squats 24 Push-ups

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Jump n rope 6x Turkish Get up and Waiters Walk 10m + 3 OHD sqt 10 Push

CrossFit PTC – WOD Warm-up Warm-up (No Measure) 100 singles 40 doubles Agile 8 (No Measure) Foam Roll — IT, Piraformis, Teardrop adductors V-Sit rollover

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Tabata Jump Rope (DU’s if you have them) lacrosse ball for shoulders, legs with roller Metcon Metcon

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 400m bandy shoulders With a partner 2x 10 Med ball Chest passes (16/8) 10 m bear

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 400m roll legs & shoulders Metcon Metcon (AMRAP – Reps) 3 Rounds of: 1 min ea

CrossFit PTC – WOD Metcon (Time) Partner Chipper, 1 person working at a time: 1000m row 80 db thrusters 35/25# 60 V-Ups 40 kbs 53/35#