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CrossFit PTC – WOD Metcon Metcon (Time) Partner Saturday! 200m OH plate Carry/KB Carry (45/25) (53/35) 100 Goblet Squats (53/35) 200m OH plate Carry/KB Carry

CrossFit PTC – WOD Warm-up Warm-up (No Measure) 100 Singles, 40 Doubles, Triple Attempt Lacrosse Ball Shoulder Mobility 1x 2 Skin the Cat 30 Sec

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Jump N Rope W/U x 2 Lacrosse ball for shoulders 2x 10 wall balls 10 sit ups

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 200 Mobilize wrist/triceps/pecs/ calves with wall stretches 2x with Empty Bar 5 Deadlifts 5 Hang Muscle

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Jump-N-Rope Complex Banded Shoulders 10 Med Ball Throws Each of Chest Pass Overhead Lateral – L and

CrossFit PTC – WOD Warm-up Warm-up (No Measure) 3 stations x 3 min ea Row Banded Dislocates/Halos/Face Pulls/BN Pulls Sampson or Pigeon Stretch Then as

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

CrossFit PTC – WOD Metcon (4 Rounds for reps) “Reach. Throw. Row. Go.” Teams of 2-4 5 Minute Stations 10 Weighted Sled Pull(135/75)/Flutter Kicks 20

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Banded Shoulders 10 MB Throws Each of: Chest Pass Overhead Lateral – L and R Scoop (Underneath)

CrossFit PTC – SHRED Metcon Warm-up Warm-up (No Measure) Run 400m Banded Shoulders 10 medball throws (chest, OH, lateral r&l, scoop) Metcon Game Changer 17.3