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

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Relay Shuttle Run! 4 Rounds! 5 Meters! 10 Meters! 15 Meters 1st Baseman Fire Hydrant Metcon Metcon

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Foam Roll IT bands, Quads, adductors Dynamic Warm up 10m Each of: High Knees Butt Kickers Inside

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Roll legs & back 5 min then 3x run 200m, 5 box jumps, 10 kb deadlifts Metcon

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Row 250 With a barbell + foam roller + light band 2 rounds of: 6 Bent over

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) JumpN Rope Agile 8 Metcon Metcon (Time) 10, 9……1 KB Deadlift (70/53) T2B KB tea pots (10,

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Jump N Rope warm up – 3 min 2x 10 Kb Swings 10m Bear Crawl 10 empty

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 800m Dislocates,roll spine shoulders 2x 10 db thrusters, 10 push ups, 10 squats Metcon Metcon (Time)

CrossFit PTC – WOD Warm-up Warm-up (No Measure) run 200m 2 Sets of: 15 Russian Swings (squeeze glutes at top) X-Band Walk x 5 steps

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 200m Agility Ladder 3 – (bear crawl back, broad jump back, crab walk back) runners complex