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CrossFit PTC – SHRED View Public Whiteboard Warm-up Warm-up (No Measure) Jump N Rope Dislocates,roll spine shoulders Animal Kingdom Weightlifting Metcon (No Measure) 3x 8

CrossFit PTC – WOD View Public Whiteboard Weightlifting Shoulder Press (Find 1 RM for the day) Metcon Metcon (Time) Complete for time: 50-40-30-20-10 KBS (53/35)

CrossFit PTC – WOD View Public Whiteboard Weightlifting Front Squat (Find 1 RM for the day) Metcon Metcon (Time) 3 RFT: 10 Front Squats (135/95)

CrossFit PTC – SHRED View Public Whiteboard Warm-up Warm-up (No Measure) Run 400m Bandy shoulders Bar hangs (shoulder stretch) Hamstring/Hip stretch 2x 5 Squats 5

CrossFit PTC – WOD View Public Whiteboard Game Changer 17.3 (AMRAP – Rounds and Reps) Ascending WOD AMRAP 9 minutes 10 m Shuttle Run 1

CrossFit PTC – WOD View Public Whiteboard Warm-up Group Warm up Metcon Metcon (4 Rounds for reps) 5 minute stations With a partner 3 burpee

CrossFit PTC – SHRED View Public Whiteboard Warm-up Warm-up (No Measure) Agility Ladder Couch/Pigeon/frt rack mobility Weightlifting Metcon (No Measure) 4 Rounds 15 Banded Hug

CrossFit PTC – SHRED View Public Whiteboard Warm-up Warm-up (No Measure) Run 400 Dynamic warm up Demo: Wall Climb DB Sumo Deadlift High Pull Metcon

CrossFit PTC – SHRED View Public Whiteboard Warm-up Warm-up (No Measure) Roll Legs/Shoulders w/LAX ball Run 200m Agility Ladder Weightlifting Not for time= qualtiy reps

CrossFit PTC – SHRED View Public Whiteboard Warm-up Warm-up (No Measure) Row 500m Lacrosse Ball on shoulders 5 pull ups, 10 KBS, 15 Wall Balls,