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CrossFit PTC – WOD Warm-up Warm-up (No Measure) Jump-n-rope warm up Down Dog/Updog/Spiderman/Hamstring 1x 10 Kettle bell swings 10 Goblet squats 15 GHD sit ups

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 200 m Dynamic Arm Circles Runners Complex (Samson, Groiner, Hamstring, Pigeon) Metcon WBBC Baseline (Time) 400m

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Roll legs and upper back (5 Min) Row 250 Bandy Shoulders 5 Kettle Bell Swings 4 single

CrossFit PTC – SHRED Warm-up Run 400 Agile 8 (No Measure) Foam Roll — IT, Piraformis, Teardrop adductors V-Sit rollover Firehydrant (arms/back straight) Groiner (10x

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 400m Bandy Shoulders Agile 8 Metcon The CrossFit Total (Total Weight)

CrossFit PTC – SHRED Warm-up Dynamic Couch/Pigeon Metcon (AMRAP – Reps) In Teams of 2 90 sec. per station for Max Reps, Rest 30 Seconds,

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Row 1000 Samson Stretch, Hamstrings, Pidgeon 2x 5 Reverse hypers 5 Ninja roll ups 5 good mornings

CrossFit PTC – WOD Metcon (Time) “Super-Set” Teams of 2: 12 Rounds for Time of: 5 Shoulder-to-Overhead (135/85) 10 Deadlift 15 Box Jumps (24/20) Rx+

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Row 500m Mobility- Roll legs and back, front rack and t-spine stretch 1x: 10 Evil wheel roll

CrossFit PTC – SHRED Warm-up Jump N Rope Warm Up x2 Bandy stretches for shoulders Metcon FGB SHRED STYLE (AMRAP – Reps) FGB Shred Style