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CrossFit PTC – WOD Warm-up Warm-up (No Measure) 3x Run 200 10 Empty Bar Good Mornings 5 Box Jumps Hamstring Stretches (Coaches Choice) Review DeadBug

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Dynamic Runners stretch Metcon Metcon (Time) Run 1 mile 100 sit-ups 100 supermans Run 1 mile Do

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Row 500 Roll Shoulders + Keg Stretch 1x 10 Arm Circles (Forward & Backward) Forward Bear Crawl

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Dynamic Warm Up Demo movements Thirsty Thirty Metcon Metcon (Time) For Time: 30 Box jumps, 24/20″ 30

CrossFit PTC – WOD Warm-up Warm-up (No Measure) 3x Rowling 1 Evil Wheel for every meter over 100 5 Pushups + 5 Pullups (strict) each

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 400m 25 GHD (50 abmat) Situps then: Agile 8 Metcon Metcon (AMRAP – Rounds and Reps)

CrossFit PTC – WOD Warm-up Warm-up (No Measure) 3 Min Jump Rope or DU Practice Roll Shoulders/Back/Hips Burgener for Clean with PVC 2x with Empty

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) dynamic Butt kickers High knees frankensteins Bear crawl Toe taps Spiderman or groiner Arm cirles Metcon Metcon

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Row 500 30-45s Hangman’s (Partner Assisted) 60s Banded Bully Each Arm 10 Banded Good Mornings 2x with

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 800m share run with partner & medball Lacrosse ball shoulders, pigeon, groiner Metcon Metcon (Time) Partner