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CrossFit PTC – WOD Warm-up Warm-up (No Measure) Bandy Shoulders Jump n rope warm up Down Dog/Up Dog Burgener warm upThen warm up SN Balance.

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Dynamic Runners stretch Metcon Metcon (Time) Run 1 mile 100 sit-ups 100 supermans Run 1 mile Do

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Row 500m Pigeon pose/hamstring stretch 1x (with empty bar) 8 dead lift 8 hang muscle clean 8

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Dynamic Warm Up Demo movements Metcon Thirsty Thirty (Time) 30 Box jumps, 24/20″ 30 Jumping pull-ups 30

CrossFit PTC – WOD Warm-up Warm-up (No Measure) jump -n- rope complex Banded Shoulders 10 Med Ball Throws of Chest Pass Overhead Lateral – L

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 400m 25 GHD (50 abmat) Situps then: Agile 8 Metcon Metcon (AMRAP – Rounds and Reps)

CrossFit PTC – WOD Warm-up Run 400m – Dynamic Warm Up (No Measure) Roll out legs/back Run 400 Dynamic Warm up Metcon (Time) 4 Rounds

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Relay races Outside dynamic w/ toe taps for 50m & frankensteins Metcon Brenton (Time) 5 Rounds For

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 400m share run with partner & medball Lacrosse ball shoulders, pigeon, groiner Metcon Metcon (Time) Partner

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