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CrossFit PTC – WOD Warm-up Warm-up (No Measure) Roll Shoulders with lacrosse ball Run 200 2x 10 pull ups 10m Bear Crawl 10 Kettle bell

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Tabata Jump Rope (DU’s if you have them) lacrosse ball for shoulders, legs with roller Metcon Metcon

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

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 Metcon Warm-up (No Measure) Run 400 Obstacle Course – Agility ladders – Box jumps – Parallet jumps – animal farm

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Animal Kingdom 30 Partner Wall Balls Down Dog/Spiderman/Pigeon Metcon Metcon (3 Rounds for reps) 3 Rounds for

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 400 Lacrosse Ball – Shoulder + piriformis 2x 10 Box Jumps 5 Hands-Only Inchworms (Plank walk

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) JumpnRope Warm Up bands- subway, bully, face pulls, bent row 2x 5 pull ups 10 push ups