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CrossFit PTC – SHRED Warm-up () Warm-up (No Measure) Row 1000m 2x Bear fwds/bkwrds, crab, spiderman, inchworm 2x 15 GHD’s Metcon Metcon (4 Rounds for

CrossFit PTC – WOD Warm-up Warm-up (No Measure) 5 min to roll out Legs/Back 2x Run 200 10 Kb Deadlifts between 10″ boxes 15 GHD

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 200m / arm cirlces 2x 5 pull ups 10 wall balls 15 Sit ups Metcon Metcon

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 400 2x: 10 reverse hypers 10 banded good mornings 8 Kettlebell swings Burgener Warm Up Weightlifting

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Jump N Rope Dislocates,roll spine shoulders Animal Kingdom Metcon Metcon (4 Rounds for reps) Tabata: Bulgarian Split

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Band Shoulders + Spider man / 2x 100 singles + 30 Doubles (alt = 200 singles) 5

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) 2x 10x Burpees, Mtn Climbers, Jumping Jacks Wagon Wheel Plank banded shoulder stretches Metcon Metcon (AMRAP –

CrossFit PTC – WOD Warm-up Run 400m then Agile 8 (No Measure) Run 400m 25 GHD Situps then: Agile 8 Foam Roll — IT, Piraformis,

CrossFit PTC – WOD Metcon (Time) Group Warmup Teams of 2 4 Rounds for Time of: 1000m Row 50 Wall Balls (20/14) 25 Unison Situps

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Agility Ladder Couch/Pigeon/frt rack mobility Metcon Metcon (AMRAP – Reps) Partner WOD 20­min AMRAP: 3 x DB