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CrossFit PTC – WOD Warm-up Warm-up (No Measure) 3 Minutes Jump-n-rope warm up 2X Through 1 Minute Each of: Couch Stretch – L then R

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 200 m Dynamic Arm Circles Runners Complex (Samson, Groiner, Hamstring, Pigeon) Metcon WBBC Baseline (Time) 400m

CrossFit PTC – WOD Warm-up Warm-up (No Measure) 150 Singles, 40 DUs, 1 Triple Under Roll Back/Hips/Legs 2X 10 KBS 5 Strict Pullups (Alternate Grips)

CrossFit PTC – SHRED Warm-up Run 400m then Agile 8 (No Measure) Run 400m Agile 8 Foam Roll — IT, Piraformis, Teardrop adductors V-Sit rollover

CrossFit PTC – WOD Warm-up Warm-up (No Measure) 5 Minutes to Roll Upper Back/Lats Row 500 Dislocates/Halos + Hangmans 2x – All with Snatch Grip

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Dynamic Couch/Pigeon Metcon Metcon (AMRAP – Reps) In Teams of 2! 90 sec. per station for Max

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Dynamic Warmup then 1-Mile Test Run for Time Sub = 2000m Row for Time Sub2 = 3mile assault bike

CrossFit PTC – WOD Metcon (AMRAP – Reps) “Plethora of Fun” Teams of 4 5 Minute Stations/2 Minutes Rest Between Stations 10 Tire Flips/Seated Sled

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) 5 Min to roll out legs Run 400m 3x 10 Wall balls 10 Ball Slams 10 Kettle