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CrossFit PTC – WOD View Public Whiteboard Deadlift (Festivus Prep) Complete 3 rounds of: :30 max effort deadlifts 1:30 rest **Shoot for about 50-60% of

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Warmup Repeating for 8 minutes P1 Row 250m P2 Light KB swing P1 150 Jump

CrossFit PTC – WOD View Public Whiteboard Metcon (Time) For time with a partner: Station 1 – 20 rounds of “Cindy” Station 2 – 200/150

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Warmup 5 Round EMOM 5-10 Cal Bike or 5-10 Cal Row or 5-10 40’ Shuttle

CrossFit PTC – WOD View Public Whiteboard Shoulder Press (Work up to 2rm for the day, racks okay. ) Metcon (No Measure) Take 5 sets

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) 1:00 each: Cat cow Frog to cobra Lunge flow Lunge flow (other leg) Sitting windshield

CrossFit PTC – WOD View Public Whiteboard Metcon (No Measure) 4-5 sets of: – 8 alternating dumbbell snatches as heavy as possible (work to heavy

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Choose: 400m Run 500m Row .8 mile Bike 150 Jump Ropes 8×8 :30 on :30

CrossFit PTC – WOD View Public Whiteboard Front Rack Lunge (Complete 4 sets of 12 front rack lunges) 12 total reps, alternate legs. Reverse lunges

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Warmup 3 rounds 400m run Butt kickers High knees Grapevines Skip 400m run every 4