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CrossFit PTC – WOD Warm-up Warm-up (No Measure) Row 500 Banded Shoulder + Hamstrings 1x 5 Hands Only Inch Worm 10m Spiderman Crawl 10m Bear

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Row 500m banded scap pulls/face pulls 10 Dislocates/10 pipe rolls each direction 5 Ninja roll ups 10

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 400 2x 5 Hands Only Inchworms 3 Strict HSPU or 30s HS Hold 1 Wall Climb

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Jump n rope 6x Turkish Get up and Waiters Walk 10m + 3 OHD sqt 10 Push

CrossFit PTC – WOD Warm-up Warm-up (No Measure) 3 Min Jump Rope Practice Roll Upper Back/Lats/Hips 30-45s Hangman’s 10 Banded Good Mornings 2x with Empty

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) Row 500 Foam Roll Back/Hips/Legs Couch Stretch + Sampson Stretch (30s each leg) 1x 10 Walking Lunges

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 400m roll legs & shoulders Metcon Metcon (AMRAP – Reps) 3 Rounds of: 1 min ea

CrossFit PTC – WOD Gymnastics Tabata Pull Ups (AMRAP – Reps) 1 round Tabata for total reps

CrossFit PTC – WOD Metcon (AMRAP – Reps) Partner Workout A 16 min EMOM: 15/12 Calorie Row 16 Prison Lunges 1 person completes 8 rounds