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CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 200m – then Dynamic 1st baseman/Pigeon/arm circles Metcon Metcon (AMRAP – Reps) Tabata side shuffle (stay

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 400m 2x 5 push up 10 Kettle Bell Swings 5 Kettle bell shoulder press 5 Kettle

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) 10x Burpees, Mtn Climbers, Jumping Jacks Wagon Wheel Plank Metcon Metcon (AMRAP – Reps) 2x w/ a

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 400 Bandy Shoulders 2x 10 Kettle bell swings 10m Forward bear crawl 10 Wall balls 10m

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 400m 5 Squat Buy In – Agility Ladder Partner ArmsBehind back & pigeon on back Metcon

CrossFit PTC – WOD Warm-up Dynamic Warm Up (No Measure) 10m Each of: High Knees Butt Kickers Inside Tap Outside Tap A-Skip + B-Skip Knee

CrossFit PTC – CrossFit Kids Advanced

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) JumpNRope Warm Up /Arm Circles, Claps Runners Complex (Samson, Groiner, Hamstring, Pigeon) Metcon Metcon (AMRAP – Reps)

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 400 20 X-Band Walks 1x with Empty Bar 5 Muscle Cleans 5 Front Squats 5 Push

CrossFit PTC – WOD Metcon (AMRAP – Reps) “Team Morrison” Teams of 3-4 AMRAP 20 50-40-30-20-10 of Wall Balls (20/14) Box Jumps (24/20) KBS (53/35)