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CrossFit PTC – Fit4Life Bootcamp View Public Whiteboard Warm-up Warm-up (No Measure) Circle Up: jumping jacks, 3 burpees, squats around the circle, wagon wheel plank

CrossFit PTC – SHRED View Public Whiteboard

CrossFit PTC – SHRED View Public Whiteboard Warm-up Warm-up (No Measure) Agility Ladder Drills 30 Partner Wall Balls Dislocates & Halos Partner Pigeon & Squats

CrossFit PTC – WOD View Public Whiteboard Warm-up Warm-up (No Measure) Run 400 Mobility for Clean (Coaches Choice) 2x 10 Wall Balls 10 KBS 10

CrossFit PTC – SHRED View Public Whiteboard Warm-up Warm-up (No Measure) Run 400m down dog/spiderman/pigeon 1x 5 ninja roll ups 8 push ups 12 banded

CrossFit PTC – WOD View Public Whiteboard Warm-up Warm-up (No Measure) Row 500 Banded Hamstring + Shoulder Stretches (Coaches Choice) 2x 5 Strict Pull-ups 10

CrossFit PTC – WOD View Public Whiteboard Warm-up Warm-up (No Measure) Dynamic Warmup (Coaches Choice) Gymnastics EMOM 10 Min 1 = 10 Toes-2-Bar Min 2

CrossFit PTC – SHRED View Public Whiteboard Warm-up Warm-up (No Measure) Row Med Ball Throwing Drills: 10 Chest passes 10 Side passes 10 Overhead passes

CrossFit PTC – WOD View Public Whiteboard Warm-up Warm-up (No Measure) 2x 1 – Min Assault Bike 5 Hands Only Inchworms 10 Mountain Climbers Mobilize

CrossFit PTC – SHRED View Public Whiteboard Warm-up Run 400 – Animal Farm (No Measure) Run 400m Animal Farm 2x 10m Inchworm 10m Spiderman 10m