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CrossFit PTC – WOD Warm-up Warm-up (No Measure) 5 min to roll legs/back 2x Run 200m 3 pull ups 5 push ups 5 goblet squats

CrossFit PTC – SHRED Warm-up Warm-up 2k Row (Time) Max Effort 2k Row Warm-up (No Measure) Roll legs and shoulders Metcon (Time) 10-9-8-7-6-5-4–3-2-1 Reps of

CrossFit PTC – WOD Warm-up 1-Mile Run (Time) Max Effort 1-Mile RunOptional Row 2000m Metcon (AMRAP – Rounds and Reps) “Crazy 8’s” 8-Min AMRAP 8

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 200m / arm cirlces 2x 5 pull ups 10 wall balls 15 Sit ups Metcon Metcon

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Roll legs 5 min Row 500 2x 8 Banded Good Mornings 5 Ninja Roll ups 5 Box

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 800m animal kingdom Metcon AbTastic (3 Rounds for reps) FGB Style (1min each station) 3x Russian

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 200m Agility Ladder drills w/Box jumps Band pulls and front rack stretch 2x 5 Frog Jumps

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Row 1000m banded stretches for hammies & shoulders Metcon Metcon (Time) 6x Row 250m 10 GHD 15

CrossFit PTC – WOD Warm-up Jump-n-rope + Animal Farm (No Measure) Jump-n-rope warm up Then Animal Farm 2x 10m Inchworm 10m Spiderman 10m Crab Crawl

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 400m Agile 8 Metcon Metcon (Time) 3x Thru Run 200m 3 push ups 6 pull ups