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CrossFit PTC – WOD Warm-up Warm-up (No Measure) Row 500 Burgener for Clean & Jerk /Snatch with PVC 2x with Empty Barbell 5 RDLs 5

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Jump N Rope 2x runners complex/arm circles Metcon Metcon (Time) 3x Thru Run 200m 3 push ups

CrossFit PTC – WOD Metcon (4 Rounds for reps) “Stop. Hammer Time.” Teams of 2 6 Minute stations of: 10 Burpee Pullups/Situps 20 Sledgehammer Strikes/

CrossFit PTC – WOD Warm-up Warm-up (No Measure) 150 Singles + 30 Doubles or Attempts Lacrosse Ball Shoulder Mobility 2x with Empty Bar 5 Front

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Row 500m shoulders with band Metcon Metcon (Time) Teams of 2 4 Rounds for Time of: 750m

CrossFit PTC – WOD Warm-up Warm-up (No Measure) 150 Singles + 30 Doubles or Attempts Foam Roll Back/Piriformis + Couch/Pigeon Banded Hamstring Stretches 2x 5m

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) 3x Bowling Rowing (for every m over 100 do 2x squats, + 5 push ups every rd)

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

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Roll legs & back 5 min then 3x run 200m, 5 box jumps, 10 kb deadlifts Metcon

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Row 500 Roll Shoulders/Back/Legs Burgener for Clean w/PVC 2x with empty bar 5 clean deadlift (head up,