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CrossFit PTC – WOD Metcon (AMRAP – Reps) Teams of 3-4 “Rogue One” AMRAP 20 Row 30/24 Calories AMRAP of: 10 Box Jumps (24/20) 20

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Dynamic Warmup of: High Knees Bear Crawl Butt Kickers Reverse Bear Crawl Frankensteins Inchworms Lateral Jumping Jacks

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 1 mile 3x 10 squats 10 supermans 10 Good morning w/bands Metcon Metcon (Time) 10-9-8-7-6-5-4–3-2-1 Reps

CrossFit PTC – WOD Warm-up Warm-up (No Measure) 3 Minutes Stations of: Banded Shoulders Jump Rope Dislocates/PipeRolls/Overhead Squats w PVC Pigeon/Couch Stretch/Sampson Burgener for Snatch/Snatch Balance

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) 10x Burpees, Mtn Climbers, Jumping Jacks Wagon Wheel Plank banded shoulder stretches Metcon Metcon (3 Rounds for

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Row 500 Shoulder Mobility + Roller With Med Ball 10 Forward Passes 10 Overhead Passes 10 Wall

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Roll Legs/Shoulders w/LAX ball Run 200m Agility Ladder Metcon Metcon (AMRAP – Rounds and Reps) 25 Min

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Lacrosse Ball Shoulder Mobility Banded Shoulder Stretches 3X Row 200 5 Evil Wheels 8 Pushups 10 Wall

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Row 500m Roll legs/shoulders Metcon Metcon (AMRAP – Reps) w/a partner 5 Minute Stations of: Tire Flip

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 400 Roll Back/Legs/ Hips Couch Stretch + Pigeon 2x 10 KBS 8 Box Jumps 5 Pullups