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CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Med Ball Relay Banded Shoulders- face pull, bully, scap, bent row, dislocates, pull aparts Metcon Metcon (Time)

CrossFit PTC – WOD Metcon Metcon (5 Rounds for reps) Partner WOD 4 minute Stations I go-U go 1 minute rest between stations 50 m

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 400 Roll Back/Legs/Hips/IT Adductors 2x 10 Air Squats 10 KBS 5 Ninja Roll-overs Weightlifting Back Squat

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Jump N Rope W/U x 2 Lacrosse ball for shoulders 2x 10 wall balls 10 sit ups

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Row 500 Roll Back/Legs/Hips/IT Adductors Hamstring Stetches (Coaches Choice) 2x 10 Hanging Scap Pulls (1s hold) 10

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 400m Agile 8 Metcon Metcon (3 Rounds for reps) 3x 1 Minute Stations of: Battle Ropes

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 800m animal kingdom Metcon AbTastic (3 Rounds for reps) FGB Style (1min each station) 3x Russian

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 400 Roll Shoulders/Back/Piriformis Burgener for Snatch w/PVC 2x with empty bar 5 snatch deadlift (head up,

CrossFit PTC – WOD Warm-up Warm-up (No Measure) 5 Minutes to roll (Shoulders/Back/Hips) Banded Shoulder Mobility 2x 10 KBS 8 Box Jumps 15 Empty Bar

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Row 1000m banded stretches for hammies & shoulders Metcon Metcon (Time) 6x Row 250m 10 GHD 15