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CrossFit PTC – WOD Warm-up Metcon Andy (Time) For time, wearing a 20-lb. vest: 25 thrusters, 115 lb. 50 box jumps, 24 in. 75 deadlifts,

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 2x 5 push up 10 Kettle Bell Swings 5 Kettle bell shoulder press 5 Kettle

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 200m – then Dynamic 1st baseman/Pigeon/arm circles Metcon Metcon (AMRAP – Reps) Tabata side shuffle (stay

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 400 Bandy Shoulders 2x 10 Kettle bell swings 10m Forward bear crawl 10 Wall balls 10m

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) 10x Burpees, Mtn Climbers, Jumping Jacks Wagon Wheel Plank Metcon Metcon (AMRAP – Reps) 2x w/ a

CrossFit PTC – CrossFit Kids Advanced

CrossFit PTC – WOD Warm-up Dynamic Warm Up (No Measure) 10m Each of: High Knees Butt Kickers Inside Tap Outside Tap A-Skip + B-Skip Knee

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 400m 5 Squat Buy In – Agility Ladder Partner ArmsBehind back & pigeon on back Metcon

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 400 20 X-Band Walks 1x with Empty Bar 5 Muscle Cleans 5 Front Squats 5 Push