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CrossFit PTC – WOD

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Run 400m (No Measure)

Metcon

Dynamic Warm Up (No Measure)

10m Each of:

High Knees

Butt Kickers

Inside Tap

Outside Tap

A-Skip + B-Skip

Knee Hug, Lunge, Toe Point, Thoracic Reach

Frankensteins

Carioca Step L and R

Jumping Jack Shuffle L and R

90 Degree Hip Rotation

X-Band Walk + Good Mornings

Run 400m (No Measure)

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