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CrossFit PTC – SHRED View Public Whiteboard Weightlifting EMOM 10 Min Odd: Weighted Step-ups (10 Alternating Dumb bell weighted Step ups) (ie 5 each leg)

CrossFit PTC – WOD View Public Whiteboard Metcon (AMRAP – Rounds and Reps) In teams of 4-5. Person 1 begins on bike and completes the

CrossFit PTC – WOD View Public Whiteboard Gymnastics EMOM 9 Min 1= 10 Toes-2-Bar Min 2= 3 HSPU or Wall Walks* Min 3= 10s Max

CrossFit PTC – SHRED View Public Whiteboard Metcon Not so Filthy Fifty (TimeCap) (Time) 50 box jumps (24/20)(4 min) 50 Jumping pull ups (8 min)

CrossFit PTC – WOD View Public Whiteboard Weightlifting EMOM 8 Power Snatch + OHS (75-80%/2+1) of 1 RM snatch. Complete 2 power snatches then 1

CrossFit PTC – SHRED View Public Whiteboard Warm-up Warm-up (No Measure) WARM UP 200m Run MOBILITY Lacrosse Ball for Shoulders Roll Legs and glutes Metcon

CrossFit PTC – WOD View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 35 30 Air Squats 15 Power Clean (95/65) 10 Pull-ups

CrossFit PTC – SHRED View Public Whiteboard Warm-up Suggested: Jump n Rope + hamstring/leg mobility Gymnastics Metcon (No Measure) EMOM 12 Min: A: Side Planks

CrossFit PTC – WOD View Public Whiteboard Weightlifting EMOM 12 Min 1= 5 Deadlift @ 45-50% of 1 RM deadlift Min 2= 10 Box Jumps

CrossFit PTC – SHRED View Public Whiteboard Gymnastics Rope Climb (Work on Rope Climb Basics- progressions/scaling) Metcon Metcon (3 Rounds for reps) For Reps 1