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CrossFit PTC – WOD Warm-up Warm-up (No Measure) Jump -n – Rope warm up- then 30 doubles Roll upper back, Banded bully stretch Arm Circles

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Dynamic Runners Complex/Arm Circles Teach Movements Metcon Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP: 4

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Row 750 + 20 GHD sit ups Then: Med ball Partner throws Overhead, chest pass, thruster/wall ball

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Roll Legs/Shoulders w/LAX ball Run 200m Agility LadderReview Turkish Get Ups Metcon Metcon (AMRAP – Reps) Partner

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) Row 500m Lacrosse Ball on shoulders 5 pull ups, 10 KBS, 15 Wall Balls Metcon Metcon (Calories)

CrossFit PTC – WOD Warm-up Warm-up (No Measure) 5 min roll back and legs 2x Run 250 8 Reverse Hypers 10 GHD sit ups 10

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

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Row 750 2x 10 GHD sit ups 10 Kettle Bell Swings 5 Kettle bell shoulder press Then

CrossFit PTC – WOD Metcon (Time) Group Warmup – Bear, Ninja, Hunter Teams of 2 Complete the following for time: 400m Partner run 50 SB