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CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 200 Agile 8 (No Measure) Foam Roll — IT, Piraformis, Teardrop adductors V-Sit rollover Firehydrant (arms/back

CrossFit PTC – WOD Warm-up Warm-up (No Measure) 3 min to work on Jump-n-rope warm up/Doubles Couch stretch, pigeon pose 3x 5 Pull 10 push

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 400m 5 Squat Buy In – Agility Ladder Partner Arms Behind back & pigeon on back

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 400m Samson Stretch, Hamstrings, Pidgeon 2x 5 Reverse hypers 5 Ninja roll ups 5 good mornings

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) JumpNRope Warm Up Arm Circles, Claps Runners Complex (Samson, Groiner, Hamstring, Pigeon) Metcon Metcon (3 Rounds for

CrossFit PTC – WOD Warm-up Warm-up (No Measure) 5 min to roll legs/back Row 300m Down Dog/Updog/Spiderman/Hamstring 1x 10 Kettle bell swings 10 Goblet squats

CrossFit PTC – WOD Metcon (AMRAP – Reps) “Three Wise Men” Teams of Three Complete 7 Minute AMRAPs of: 15 Calorie Row Wall Balls Wall

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Animal Kingdom 30 Partner Wall Balls Down Dog/Spiderman/Pigeon Metcon Metcon (3 Rounds for reps) 3 Rounds for

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Row 500 Roll out legs 1x 8 Evil wheel roll outs 8 Thrusters 8 Box jumps Weightlifting

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) JumpnRope Warm Up bands- subway, bully, face pulls, bent row 2x 5 pull ups 10 push ups