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CrossFit PTC – WOD Metcon Metcon (Time) Team of 3 #1. Sled pull 100m #2&3 Complete the following alternating as req’d. 100 Dumbbell power snatch

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) JUMP N ROPE Warm Up x2 Bandy stretches for shoulders Metcon FGB SHRED STYLE (AMRAP – Reps)

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Jump N Rope Warm Up Roll t-spine w/roller and shoulders with lax ball Bandy Shoulders 2x 30s

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Row 500m Agility Ladder x 5 Samson, Groiners, Hamstring, Pigeon Metcon Metcon (Calories) Row Ladder for Calories

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 200m Animal Farm Warm up Arm circles Dislocates w/pvc 5 wall washers with PVC 5 overhead

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Bear Crawl fwd/bkwd, Inchworm, crab, Dislocates & halos with bands or pvc Metcon Metcon (3 Rounds for

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 400 Roll back, hips, legs + pigeon pose 2X 10m Forward Banded Walks + 5 Squats

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Row 500m Agility Ladder x 5 Samson/Couch/Pigeon Metcon Metcon (Time) 3 RFT 40 DU’s 30 Wall Balls

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Roll legs/Upper body= 5 min Jump n rope warm up Bandy Shoulders/band pull aparts 2x 10 Kettle

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Runner Complex Metcon Run, Run, Run! (Time) Run 1 mile Rest 1 minute Run 800m Rest 1