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CrossFit PTC – WOD Warm-up Warm-up (No Measure) Row 500 band pulls Dynamic warm up Metcon Metcon (Time) Run 1 mile then 10 rounds of

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Row 300m Couch/Pigeon/calves/ball for shoulders Metcon Double Trouble (Time) For Time: ROW 2K 200 Double Unders Run

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) JUMP N Rope Warm Up Down Dog, groiner, spiderman Metcon Metcon (Time) With a partner for time

CrossFit PTC – WOD Warm-up Warm-up (No Measure) 5 min to Roll legs and hamstring stretch with band then 3 rounds run 200m 5 pull

CrossFit PTC – WOD Metcon (Time) Group Warmup Teams of 2: 12 Team Rounds for Time 2 Rope Climbs 6 Thrusters (95,65) 16 Wall Ball

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) run 200m than agility ladder runners complex Metcon Metcon (Time) Helen 3 Rounds For Time 400M Run

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) JUMP N ROPE 2x Bear fwds/bkwrds, crab, spiderman, inchworm Metcon Metcon (AMRAP – Rounds and Reps) 20

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Dynamic Couch/Pigeon/calves Metcon Metcon (2 Rounds for reps) Tabata Squat Run 1 mile Tabata Squat Run 800mCash

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 400m bands- scap pull, subway, face pull, bent row, bully, 2x 5 ring rows 10 push

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 200 Agile 8 Metcon Nicole (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 400m Run Max