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CrossFit PTC – WOD Warm-up Warm-up (No Measure) Jump -n – Rope warm up- then 30 doubles Agile 8 Weightlifting 10 Min EMOM (A on

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Dynamic Runners stretch Metcon Metcon (Time) Run 1 mile 100 sit-ups 100 supermans Run 1 mile Do

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Roll Upper Back + Lacrosse Ball 2x 10 Box Jumps 5 Single Arm DB Power Snatches (L+R)

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Dynamic Warm Up Demo movements Metcon Metcon (AMRAP – Rounds and Reps) 30 MIN AMRAP – Teams

CrossFit PTC – WOD Warm-up Warm-up (No Measure) 5 Minutes to roll back, hips, legs Band Shoulders + Spider man/Pigeon 2x 100 singles + 30

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 400m 25 GHD (50 abmat) Situps then: Agile 8 Metcon Metcon (AMRAP – Rounds and Reps)

CrossFit PTC – WOD Warm-up Warm-up (No Measure) 5 min roll back and legs Banded Hamstring Stretch 2X 8 Reverse Hypers 10 GHD sit ups

CrossFit PTC – SHRED Warm-up (No Measure) Roll 5 min shoulders/legs Rowing bowling style x 3 For every rep over 100 do 3 squats Metcon

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Row 500 Banded Shoulder + Wrist Stretches 3x – as a group in order 5 Empty Bar

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Group Warmup Metcon (AMRAP – Rounds and Reps) Team “McGhee” Teams of 3 30 Min AMRAP 5