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CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 800m share run with partner & medball Lacrosse ball shoulders, pigeon, groiner Metcon Metcon (Time) Partner

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Jump -n – Rope warm up- then 30 doubles Roll upper back, Banded bully stretch Arm Circles

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 1 mile 3x 10 squats 10 supermans 10 Good morning w/bands Metcon Metcon (Time) 10-9-8-7-6-5-4–3-2-1 Reps

CrossFit PTC – WOD Warm-up Row- Animal Kingdom (No Measure) Row 500 2x: 10m Inchworm 10m Bear Crawl 10m Crab Crawl 10m Duck Walk Gymnastics

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) 10x Burpees, Mtn Climbers, Jumping Jacks Wagon Wheel Plank banded shoulder stretches Metcon Metcon (AMRAP – Reps)

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 200 Roll T-spine/Hang man stretch 1x: 10 banded good mornings 8 Kettlebell swings 10 Ninja Roll

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Roll Legs/Shoulders w/LAX ball Run 200m Agility Ladder Metcon Metcon (AMRAP – Rounds and Reps) 25 Min

CrossFit PTC – WOD Warm-up Warm-up (No Measure) 5 min to roll out legs then 2 rounds Row 250 5 Box Jumps 10 Wall balls

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Row 500m Roll legs/shoulders Metcon Metcon (AMRAP – Reps) w/a partner 5 Minute Stations of: Tire Flip

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