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CrossFit PTC – SHRED View Public Whiteboard Warm-up Row 500 & Agile 8 (No Measure) Row 500 Agile 8 Foam Roll — IT, Piraformis, Teardrop

CrossFit PTC – WOD View Public Whiteboard Metcon (AMRAP – Reps) Partner Workout: 1st movement is the pacer, 2nd movement counts for reps. 4 mins

CrossFit PTC – WOD View Public Whiteboard Weightlifting Back Squat (5X10 @ 55% of 1 RM) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15

CrossFit PTC – SHRED View Public Whiteboard Warm-up Warm-up (No Measure) Row 500 Bandy Shoulders Gymnastics Metcon (No Measure) Work on Hand Stands If you

CrossFit PTC – WOD View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) “Little DT on a Boat” Partner WOD Row 5k/4k (500/400m Increments)

CrossFit PTC – SHRED View Public Whiteboard Warm-up Warm-up (No Measure) Jump N Rope Warm up 10m Bear crawl, 5 push ups 10m backward bear

CrossFit PTC – WOD View Public Whiteboard Gymnastics EMOM 20 Min 1= 8-10 Strict Pull-ups (Sub 3X 1s Hold, 3s Neg) Min 2= 20 Hollow

CrossFit PTC – SHRED View Public Whiteboard Warm-up Warm-up (No Measure) Row 750 then Dynamic warm up Metcon (Time) 10 Rounds Row 250m for time.

CrossFit PTC – WOD View Public Whiteboard Weightlifting Sumo Deadlift (Work up to a 1 RM for the day) Metcon Metcon (3 Rounds for reps)

CrossFit PTC – SHRED View Public Whiteboard Warm-up Run 800 – Animal Farm (No Measure) Run 800m Animal Farm 2x 10m Inchworm 10m Spiderman 10m