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CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 400 Agile 8 Review SN Pull Weightlifting 16 min EMOM Alternate between A&B A: Back Squat

CrossFit PTC – WOD Metcon (AMRAP – Reps) “Bait & Switch” Teams of 4 working in pairs, complete 3 minutes of each movement at each

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Row 500 Roll shoulders on lax ball for 5 min Bandy Shoulder Warm up Then 2x 5

CrossFit PTC – SHRED Warm-up Run 400m 5 Squat Buy In – Agility Ladder Partner Arms Behind back & pigeon on back Metcon Metcon (AMRAP

CrossFit PTC – SHRED Warm-up Row 1000m 2x Bear fwds/bkwrds, crab, spiderman, inchworm 2x 15 GHD’s Warm-up Metcon (4 Rounds for reps) 4 rounds 2

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 200m Dynamic Warm Up Metcon Kelly (Time) 5 Rounds for time of: 400m Run 30 Box

CrossFit PTC – SHRED Warm-up Run 200m / arm cirlces 2x 5 pull ups 10 wall balls 15 Sit ups Metcon Metcon (AMRAP – Rounds

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 400 Down Dog / Up dog combo Then 2x 10kb swings 10m Inchworm 2 wall climbs

CrossFit PTC – WOD Warm-up Row 500 & Agile 8 (No Measure) Row 500 Agile 8 Foam Roll — IT, Piraformis, Teardrop adductors V-Sit rollover

CrossFit PTC – SHRED Warm-up Jump N Rope Dislocates, roll spine + shoulders Animal Kingdom Metcon Metcon (4 Rounds for reps) Tabata: Bulgarian Split Squat