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CrossFit PTC – WOD Metcon (4 Rounds for reps) “Battle Rope-ale” Teams of 4 5 Minute Stations A B Sledge-Hammer/10 Tire Flips Double Unders /20

CrossFit PTC – SHRED Warm-up Tabata Jump Rope (DU’s if you have them) lacrosse ball for shoulders, legs with roller Metcon Metcon (Time) For Time

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Group led Jump -n- rope dead bugs Bandy shoulders then: Split Jerk (footwork/bar) Weightlifting Split Jerk (1

CrossFit PTC – SHRED Warm-up Run 200m – then Dynamic 1st baseman/Pigeon/arm circles Metcon Metcon (5 Rounds for reps) Tabata: Side Shuffle (stay low, football

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Row 250 (Legs and hips only) Row 250 (Hips and Arms only) Row 250 (good form, less

CrossFit PTC – SHRED Warm-up 10x Burpees, Mtn Climbers, Jumping Jacks Wagon Wheel Plank Metcon Metcon (AMRAP – Reps) 2x with a Partner 90 seconds

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Roll legs/5 min then Run 200m 2x Agility ladder and box jumps 10m Spiderman 10m inchworm 5

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

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Jump -n- rope warm up Shoulder Band warm up/stretch then 2x 8 evil wheel roll outs 8

CrossFit PTC – SHRED Warm-up Jump N Rope Warm Up Runners Complex/Arm Circles, Claps Metcon Metcon (3 Rounds for reps) I Go/U Go (1 minute