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CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 400 Roll Back and Upper Shoulders + Lacrosse Ball 2x 10 Pull-ups or Ring Rows 10

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Dynamic Bandy Pulls Bully, Subway, Scap, Face, Bent row Metcon Baby Barbara (Time) 3 Rounds for Time:

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Jump Rope 150 singles, 50 DUs or attempts 2X Through 2 minute stations of: Banded shoulders (front

CrossFit PTC – WOD Warm-up Warm-up (No Measure) 3X Rowling 2 air squats for every meter over 100 + 10 pushups every round Gymnastics EMOM

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 400m Animal Farm Metcon Metcon (AMRAP – Reps) Partner WOD I go/You go style 20 min

CrossFit PTC – WOD Warm-up Warm-up (No Measure) 3-Min Jump Rope (singles/doubles/mix) Banded Shoulder Stretches 2x 10 Light DB Snatch (5-L/5-R) 8 Pullups (Strict if

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 800m Roll Legs & Shoulders w/Lacrosse Ball 2x 10 pull ups 10 push ups 10 squats

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Row 500 Roll shoulders/Back/Piriformis Burgener for Clean & Jerk w/PVC 2x with empty bar 5 Clean Deadlift

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Dynamic Runners Complex/Arm Circles Teach Movements Metcon Metcon (2 Rounds for reps) For Reps 2 Rounds FGB

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Roll back/legs/piriformis/IT/adductors Sampson/Pigeon/Hamstring 2x Run 200 5 Pullups 10 Box Jumps 15 Air Squats 20s Hand Stand