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CrossFit PTC – WOD View Public Whiteboard Warm-up Warm-up (No Measure) Row 500 1X Hangman’s for 30-45s 15 KBS 15 Overhead Squats w PVC Banded

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 400 m Agile 8 Metcon Metcon (3 Rounds for reps) FGB style 3x 1 min ea

CrossFit PTC – WOD View Public Whiteboard Warm-up Warm-up (No Measure) 3 Min Stations of: Shoulder Mobility Pigeon Pose/ Couch Stretch Run 400 Roll Shoulders/Back/Hips

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 200 Agility ladder drills Dislocates Down Dog/Spider man/Pigeon 2x 5 Ninja Roll ups 7 push ups

CrossFit PTC – WOD View Public Whiteboard Warm-up Warm-up (No Measure) Row 500 2x 5 Single Arm KBS L & R 5 KB Cleans L

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 400 Scorpion Stretch/Hang man 2x 5 Pull ups 10 Push ups 15 squats Metcon Metcon (Time)

CrossFit PTC – WOD View Public Whiteboard Warm-up Warm-up (No Measure) 4 Rds of Tabata (4 Rds Each Before Moving ) Assault Bike Mountain Climbers

CrossFit PTC – SHRED View Public Whiteboard Warm-up Warm-up (No Measure) 2x Row 500m Arm Circles Down Dog/Up Dog Then 8 Good Mornings 5 push

CrossFit PTC – WOD View Public Whiteboard Metcon Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20

CrossFit PTC – Open WOD View Public Whiteboard Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20