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CrossFit PTC – WOD View Public Whiteboard Metcon (Time) Partner WOD 800m run 100 air squats 100 slam balls 100 push-ups 100 walking lunges 100

CrossFit PTC – WOD View Public Whiteboard Warm-up Warm-up (No Measure) 3 Minutes of Fish Game on Rower Mobilize Front Rack (Banded Stretches) 1x Bear

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Roll upper back, Banded bully stretch Arm Circles 2x 10 Ball slams 10 Wall balls 30 second

CrossFit PTC – WOD View Public Whiteboard Warm-up Warm-up (No Measure) Run 200 Roll Pecs/Lats + Couch Stretch Banded Shoulers 2x 5 Pull-ups 10 Push-ups

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Row 500 Spiderman/Pigeon/Couch Teach Group Medball Clean Metcon Metcon (Time) Partner WOD For Time: Row 3500/3000 200

CrossFit PTC – WOD View Public Whiteboard Warm-up Warm-up (No Measure) Run 400 Roll out as needed 2x 30s HS Hold 2 Skin the Cat

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 400m roll/lacrosse ball 10 pull ups 15 GHD Situps Metcon Metcon (5 Rounds for reps) Teams

CrossFit PTC – WOD View Public Whiteboard Warm-up Warm-up (No Measure) Row 500 Roll Shouders + Hips with Lacrosse Ball Banded Shoulder Stretches 1x 10

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Jump N Rope Agile 8 Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12 Min 40 Double

CrossFit PTC – WOD View Public Whiteboard Warm-up Warm-up (No Measure) Run 200 2x 15 KBS 10 Mountain Climbers 2 Wall Climbs Roll Upper Back/Hips