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CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 400 With an empty barbell complete: 3 Muscle Snatches 4 Overhead Squats 10 Walking Lunges w. plate OH

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Dynamic Couch/Pigeon/calves Metcon Metcon (2 Rounds for reps) Run 1 mile Tabata Squat Run 800m Tabata SquatCASH

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Row 500 With a barbell + foam roller + light band 2 Rounds of: 6 Bent-over Rows

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 400m bands- scap pull, subway, face pull, bent row, bully, 2x 5 ring rows 10 push

CrossFit PTC – WOD Warm-up Warm-up (No Measure) JumpNRope Mobilize Shoulders w/Lacrosse Ball Sampson + Hamstring + Pigeon 30 Sec Handstand Hold X 2 1X

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 200 Agile 8 Metcon WBBC Baseline (Time) 400m Run 40 squats 30 sit ups 20 push

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Row 500 2x w/Empty Bar 5 Deadlifts 10 Lateral Bar Hops 5 Front Squats 10 Burpees 5

CrossFit PTC – WOD Fitness starts with Food (Time) Partner WOD- For every # of food you both bring in you get to cut one

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Tabata Jump Rope (DU’s if you have them) lacrosse ball for shoulders, legs with roller Metcon Metcon

CrossFit PTC – WOD Warm-up Metcon Andy (Time) For time, wearing a 20-lb. vest: 25 thrusters, 115 lb. 50 box jumps, 24 in. 75 deadlifts,