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CrossFit PTC – SHRED View Public Whiteboard Warm-up (No Measure) Arm circles/up dog/down dog then 2 Rounds Run 200m 10 wall balls 20 Sit ups

CrossFit PTC – WOD View Public Whiteboard Gymnastics EMOM 20 Min 1 = 40s Bird Dogs (5s rotation) Min 2 = 40s McGill Curl Up

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

CrossFit PTC – WOD View Public Whiteboard Weightlifting Overhead Squat 5-5-5 @ 75% of 1 RM OHS Snatch Balance 3-3-3 @ 85% of 1 RM

CrossFit PTC – SHRED View Public Whiteboard Warm-up Metcon (AMRAP – Rounds and Reps) AMRAP 30 Row 500/400 50 Sit-ups 50 Double Unders (2:1 Singles)

CrossFit PTC – WOD View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 30 Row 500/400 50 Sit-ups 50 Double Unders (2:1 Singles)

CrossFit PTC – SHRED View Public Whiteboard Warm-up Run 800 – Agile 8 (No Measure) Run 800m Agile 8 Foam Roll — IT, Piraformis, Teardrop

CrossFit PTC – WOD View Public Whiteboard Weightlifting Shoulder Complex 1 Set = 1 Shoulder Press + 2 Push Press + 3 Push Jerk Complete

CrossFit PTC – WOD View Public Whiteboard Weightlifting Back Squat (1X5 @ 45%; 1X3 @ 55%; 1X1 @ 65%, 1XME @ 70%) After warm up

CrossFit PTC – SHRED View Public Whiteboard Warm-up Run 400m then Agile 8 (No Measure) Run 400m Agile 8 Foam Roll — IT, Piraformis, Teardrop