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CrossFit PTC – WOD Warm-up Warm-up (No Measure) Dynamic Warm Up 20m Each of: High Knees Butt Kickers Inside Tap Outside Tap A-Skip Knee Hug,

CrossFit PTC – WOD Metcon (Time) “12 Days of Christmas” 1 50m Shuttle Run 2 HSPUs 3 Toes to Bar 4 Push ups 5 Ring

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Agility Ladder Couch/Pigeon/frt rack mobility Metcon Metcon (AMRAP – Reps) Partner WOD 20­min AMRAP: 3 x DB

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Jump N Rope Warm Up Bandy Shoulders Junk Yard Dog Warmup 2x with empty bar 5 strict

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Dynamic Runners Complex/Arm Circles Teach Movements Metcon Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP: 4

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Row 500m Roll back, hips, legs + pigeon pose 2X 10m Forward Banded Walks + 5 Squats

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Roll Legs/Shoulders w/LAX ball Run 200m Agility Ladder Metcon Metcon (AMRAP – Reps) Review Turkish Get Ups

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) Row 500m Lacrosse Ball on shoulders 5 pull ups, 10 KBS, 15 Wall Balls, Metcon Metcon (Calories)

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Roll Shoulders/Back/Piriformis 2x with empty bar 5 Clean Deadlift (head up, vertical torso) 5 Hang Power Cleans