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CrossFit PTC – WOD Warm-up Row 500 Shoulder Band warm up/stretch then 2x 8 evil wheel roll outs 8 empty bar thrusters 8 kettle bell

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

CrossFit PTC – WOD Metcon (AMRAP – Rounds and Reps) Bring a Friend Partner WOD Teams of 2 – As many rounds and reps as

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

CrossFit PTC – WOD Warm-up Dynamic Warm-up Band Shoulder Warm-up Burgener and Snatch skill progression Weightlifting EMOM- 12 min (add weight each time if possible)

CrossFit PTC – SHRED Warm-up Row 500m Agility Ladder x 5 Samson, Groiners, Hamstring, Pigeon Metcon (Calories) Row Ladder for Calories 5 min rest 1

CrossFit PTC – WOD Warm-up 5 min to roll out Legs/Back pigeon pose/couch stretch 2x 10 Ball slams 10 goblet squats 5 Ninja Roll ups

CrossFit PTC – SHRED Warm-up Bear Crawl fwd/bkwd, Inchworm, crab, Dislocates & halos with bands or pvc Metcon Metcon (AMRAP – Reps) 8 min each

CrossFit PTC – WOD Warm-up Row 500 Shoulder Band warm up/stretch then 2x 8 evil wheel roll outs 8 empty bar thrusters 8 kettle bell

CrossFit PTC – WOD Warm-up Run 400 – Animal Farm (No Measure) Run 400m Animal Farm 2x 10m Inchworm 10m Spiderman 10m Crab Crawl 10m