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CrossFit PTC – WOD Metcon (AMRAP – Rounds and Reps) Group Warmup “Abtastic” 15 Min AMRAP: Teams of 2 I go/You go style 20m DB

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 800m Roll Legs & Shoulders w/Lacrosse Ball Metcon Evil Cindi (SHRED) (AMRAP – Reps) 20 Min

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Row 500 Hamstring/IT stretches with band 2x 5 pull ups 10 banded good mornings 10 Hip Extensions

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Dynamic Runners Complex/Arm Circles Teach Movements Metcon Metcon (AMRAP – Reps) 2 Rounds FGB Style: Wall Ball

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) Jump N Rope Dislocates,roll spine shoulders Animal Kingdom Metcon Metcon (No Measure) Choose Either ‘Lil or Large

CrossFit PTC – WOD Warm-up Row 500 & Agile 8 (No Measure) Row 500 Agile 8 Foam Roll — IT, Piraformis, Teardrop adductors V-Sit rollover

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) 500m row Bandy Pulls Bully, Subway, Scap, Face, Bent row 10m Bear Crawl fwd 10m Bear Crawl

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 – WOD Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20#