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CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 200m down dog/spiderman/pigeon 10 ninja roll ups Metcon Metcon (Time) Seven Heaven (30 min time cap)

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 400 Roll Shoulders/Back/Piriformis Burgener Warmup for Snatch w/PVC 2x with Empty Bar 5 Snatch Deadlift (head

CrossFit PTC – WOD Metcon Metcon (3 Rounds for reps) Misery Loves Company 8 min AMRAP (3-4 per team). Max count Med ball cleans. One

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Med Ball Throwing Drills:! -10 Chest passes! -10 Side passes! -10 Overhead passes! Samson Arm Circles Metcon

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 400m Banded Shoulders With a partner and med-ball 10 Chest passes 10 Overhead passes 10 Lateral

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) 200m Run Lacrosse Ball for Shoulders Roll Legs and glutes Metcon Metcon (4 Rounds for reps) Teams

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Dynamic Warm Up 20m Each of: High Knees Butt Kickers Inside Tap Outside Tap Bear Crawl Inchworm

CrossFit PTC – SHRED Warm-up () Metcon Metcon (Time) For Time 50 DU’s 15 GHD’s (Abmats 2 to 1) 15 floor press (35/25) 15 DB

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Row 500 Foam Roller (Lower Back, Hips, Hamstings) Banded or Partner Assisted Hamstring Stretches 2x 10 KBS

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Roll Legs/Shoulders w/LAX ball Run 200m Agility Ladder Metcon Metcon (AMRAP – Reps) For Reps 1 minute