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CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Jump N Rope Warm Up (1x thru) Groiner/Down dog/pigeon pose Animal Farm Metcon Metcon (AMRAP – Reps)

CrossFit PTC – WOD Warm-up Warm-up (No Measure) 5 min to roll out Legs/Back Hangmans/Banded Shoulders 2x Row 250 5 Empty Bar Hang Snatch High

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Row 500m banded scap pulls/face pulls 2x 10 Dislocates/10 pipe rolls each direction 5 Ninja roll ups

CrossFit PTC – WOD Warm-up Warm-up (No Measure) 100 singles + 30 Doubles/Attempts Roll Back/Hips/Legs Sampson/Spiderman/Pigeon 2x 5 Strict Pull-ups or Iso-Holds +Release 10 Evil

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Jump n rope 6x Turkish Get up and Waiters Walk 10m + 3 OHD sqt 10 Push

CrossFit PTC – WOD Warm-up Warm-up (No Measure) 5 Mins Roll Back/Hips/Legs Then Row 500m Then 3 X 100m Sprint Rows for Time (set rowers

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 – WOD Warm-up Warm-up (No Measure) Run 400 25 GHD sit ups Agile 8 Review Bear Complex w Empty Bar Go through entire

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 400 Then: Dynamic Warmup 2x Through, 10m Each of: High Knees Lateral Lunges R-side Butt Kickers

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 400m rol legs & shoulders Metcon Metcon (AMRAP – Reps) 3 Rounds of: 1 min ea