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CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 400m Animal Farm Metcon Metcon (Time) Run 800m 10 Hand stand push ups 20 Pull ups

CrossFit PTC – WOD View Public Whiteboard Metcon (3 Rounds for reps) “Fight Gone Ab” Teams up to 5 3 Rounds of: SDLHP (75/45) Sit-ups

CrossFit PTC – WOD View Public Whiteboard Warm-up Warm-up (No Measure) Run 200 Roll Shoulders/Back/Legs Banded Shoulder Stretches 1X 10 KBS Bear Crawl 10m 10

CrossFit PTC – SHRED View Public Whiteboard Warm-up Warm-up (No Measure) Run 200 Roll Shoulders/Back/Legs Banded Shoulder Stretches 1X 10 KBS Bear Crawl 10m 10

CrossFit PTC – WOD View Public Whiteboard Warm-up Warm-up (No Measure) Row 500 1x 10 KBS 10 Burpees 10 Scap Depressions 15 Reverse Hypers Roll

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Row 500m Agility Ladder x 5 Samson, Groiners, Hamstring, Pigeon Metcon Metcon (Calories) Row Ladder for Calories

CrossFit PTC – WOD View Public Whiteboard Warm-up Warm-up (No Measure) Row 500 Roll Shoulders/Back/Legs Banded Shoulders 2x 5 Pull-ups 10 Push-ups 15 Air Squats

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Bear Crawl fwd/bkwd, Inchworm, crab, Dislocates & halos with bands or pvc Metcon Metcon (AMRAP – Reps)

CrossFit PTC – WOD View Public Whiteboard Warm-up Warm-up (No Measure) 3-5 Min Jump Rope + DU Practice 1x 30s HS Hold Bear Crawl Reverse

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Row 500m Agility Ladder x 5 Samson/Couch/Pigeon Metcon Metcon (Time) 3 x 30 set Unbroken Wall Balls10