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CrossFit PTC – WOD Warm-up Row- Animal Kingdom (No Measure) Row 500 2x: 10m Inchworm 10m Bear Crawl 10m Crab Crawl 10m Duck WalkThen 30

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) roll legs, back, shoulders for 5 min run 400m dynamic warmup Metcon Metcon (AMRAP – Rounds and

CrossFit PTC – WOD Warm-up Jump n rope warm up Band stretch/warm up 2x 8 Evil wheel roll outs 8 empty bar push press 8

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 800m animal kingdom Metcon AbTastic (AMRAP – Reps) 3x Russian Twist Flutter Kicks Abmat Situps plank

CrossFit PTC – WOD Warm-up Run 400 Down dog/Scorpion Stretch 2x 5 Empty bar overhead squats 8 Reverse hypers 5 pull ups 8 Good mornings

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Row 1000m banded stretches for hammies & shoulders Metcon Metcon (Time) 6x Row 250m 10 GHD 15

CrossFit PTC – WOD Metcon (AMRAP – Reps) Group Warmup Rowling 5X (2X #meters over 100 of Wallballs) + 10 ABMAT situps or GHDs Mobilize

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Row 500m shoulders with band Metcon Metcon (Time) Teams of 2 4 Rounds for Time of: 750m

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Row 750 Roll/Stretch Hammies/Low back 2x 10 Reverse hypers 15 GHD Sit ups 10 Good mornings 10

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 400m Roll shoulders & back Junk yard dog 2 rounds: 5 pullups 10 pushups 15 squats