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CrossFit PTC – WOD Metcon (AMRAP – Rounds and Reps) “A New Year’s Resolution” Teams of 3 AMRAP 20 20 Wall Balls (20/14) 18 SDLHP

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 400m Agile 8 Metcon Metcon (Time) 18-15-12-9-6-3 DB Push Press (35/20) Slam Ball (30/20) Box Jumps

CrossFit PTC – WOD Metcon (Time) “I Hate 58” With a partner complete: 1000/800m row (Switch at 250/200m) 58 Box Jump Overs (24/20) 58 Burpees

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

CrossFit PTC – WOD Warm-up Warm-up (No Measure) 100 Singles/50 DUs Roll Legs, Back/Piriformis + Couch/Pigeon 2x 2 Wall Climbs 5 Pull-ups 5 Broad Jumps

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Row 1000m 2x Bear fwds/bkwrds, crab, spiderman, inchworm 2x 15 GHD’s Metcon Metcon (AMRAP – Reps) 4

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Row 1000 or Run 800 Roll Shoulders with lacrosse ball 2x 5 Knees to Elbow 10 DB

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 200m / arm cirlces 2x 5 pull ups 10 wall balls 15 Sit ups Metcon Metcon

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Row 500 Roll Back/Hips/Shoulders Hamstring Stetches (Coaches Choice) 2x 8 Box Jumps 10 KBS 12 Wall Balls

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Jump N Rope Dislocates,roll spine shoulders Animal Kingdom Metcon Metcon (AMRAP – Reps) Tabata: Bulgarian Split Squat