CrossFit PTC – WOD (No Measure) Jump N Rope Warm Up (1x thru) Groiner/Down dog/pigeon pose 3 rounds or 5 min 5 pull ups 10 ...

CrossFit PTC – WOD (No Measure) Row 500 roll legs/banded hamstrings/banded IT Band 2x 10 Banded good mornings 10 Banded side steps R &L 10 ...

CrossFit PTC – WOD (No Measure) run 400m Banded bully/Scap pulls/face pulls/bent rows 2x Arm Circles Leg Kicks 10 x Straight leg, bent leg, 2 ...

CrossFit PTC – WOD (No Measure) Row 500 banded bully, subway, banded dislocates, groiner, pigeon 1x 10 wall washers-pvc 10 push ups 10 abmatEMOM-12 min ...

CrossFit PTC – WOD Run 400m then Agile 8 (No Measure) Run 400m Foam Roll — IT, Piraformis, Teardrop adductors V-Sit rollover Firehydrant (arms/back straight) ...

CrossFit PTC – WOD Game Changer Challenge 15.3 (AMRAP – Reps) AMRAP 8 Minutes: 50m Shuttle Sprint 20 Overhead Prison Lunge (45,25) 7 Burpees ~scaled ...

CrossFit PTC – WOD Hope (3 Rounds for reps) 3 rounds: Perform AMRAP in 1 minute of each of the following movements: Burpees Power snatch, ...

CrossFit PTC – WOD Warm-up (No Measure) Jump N Rope Warm Up (1x thru) Groiner/Down dog/pigeon pose 3 rounds or 5 min 5 pull ups ...

CrossFit PTC – WOD (No Measure) row 500 scap pulls, face pulls, subway, dislocates, wrist stretches 2x 10 empty bar strict press 10 empty bar ...

CrossFit PTC – WOD Animal Farm + run 1 mile (No Measure) 2x 10m Inchworm 10m Crab crawl 10m Spider man 10m Frankenstein Then run ...