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CrossFit PTC – WOD View Public Whiteboard Warm-up Warm-up (No Measure) Run 200 1x 10 Wall Balls 10 Air Squats 10 KBS 10 Feet Together

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Runner Complex Metcon Run, Run, Run! (Time) Run 1 mile Rest 1 minute Run 800m Rest 1

CrossFit PTC – WOD Metcon Metcon (4 Rounds for reps) With a partner complete: 4 min AMRAP 21 Russian KBS (70/44) Burpees for Reps Rest

CrossFit PTC – WOD Warm-up Warm-up (No Measure) 5 Min Jump Rope + DU Practice Lacrasse Ball (Pecs/Lats/Shoulders) 1x 10 Pull-up + Toes-2-Bar* 10 Push-ups

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) JUMP N ROPE Warm Up x2 Bandy stretches for shoulders Animal Farm Review Russian KBS Metcon Metcon

CrossFit PTC – WOD Warm-up Warm-up (No Measure) 3 Minutes of Fish Game on Rower Mobilize Front Rack (Banded Stretches) 1x 10 Shoulder Taps at

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Row 500m Agility Ladder x 5 Samson, Groiners, Hamstring, Pigeon Complex Metcon Metcon (Time) 5 RFT 10

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Row 500 1x 10 KBS 10 Burpees 10 Scap Depressions 15 Reverse Hypers Roll Back/Hips/Legs With Empty

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Roll legs and back for 5 min Run 800m Dynamic WU (include bear/crab/inchworm) Dislocates & halos with

CrossFit PTC – WOD Warm-up (No Measure) Row 500 1X 20 Jumping Jacks 15 KBS 15 Overhead Squats w PVC Banded Shoulder Stretches Burgener for