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CrossFit PTC – SHRED Warm-up 10x Burpees, Mtn Climbers, Jumping Jacks Wagon Wheel Plank banded shoulder stretches Metcon Metcon (3 Rounds for reps) 3 Rounds:

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 400 Animal Farm Warm Up Then with an empty barbell- Barbell warm up 5 RDLs 5

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Row 500 Roll legs 2x 5 Ninja Roll ups 5 Thrusters 5 Broad jumps with ninja landing

CrossFit PTC – SHRED Warm-up Run 800m Animal Kingdom (No Measure) 2x: 10m Inchworm 10m Bear Crawl 10m Crab Crawl 10m Duck Walk Metcon Metcon

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Jump n Rope warm up – Bandy Shoulders 2x 5 push ups 7 empty bar thrusters 9

CrossFit PTC – SHRED Warm-up Row 500m Roll legs/shoulders Metcon Metcon (AMRAP – Reps) w/a partner 5 Minute Stations of: Tire Flip + Jump (together)

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Row 500 Roll legs/ Ham string stretch with band 2x 8 Scap pulls (- beginning part of

CrossFit PTC – SHRED Warm-up Med Ball Relay Banded Shoulders- face pull, bully, scap, bent row, dislocates, pull aparts Metcon Metcon (Time) In Teams of

CrossFit PTC – WOD Metcon (AMRAP – Rounds and Reps) “Roundabout” Teams of 4 25-min AMRAP 100 KBS (53/35) 100 Lateral Hip Raises 400 Meter

CrossFit PTC – SHRED Warm-up Jump N Rope W/U x 2 Lacrosse ball for shoulders 2x 10 wall balls 10 sit ups 10 push ups