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CrossFit PTC – SHRED Warm-up Run 400m then Agile 8 (No Measure) Run 400m Foam Roll — IT, Piraformis, Teardrop adductors V-Sit rollover Firehydrant (arms/back

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Dynamic Mobility: Couch/Pigeon Metcon Metcon (AMRAP – Reps) In Teams of 2! 90 sec. per station for

CrossFit PTC – WOD

CrossFit PTC – WOD WOD Metcon (AMRAP – Reps) Tabata Partner Style Teams of 2 Station 1 Calorie Row Wall Ball (20/14) Rest 2 Minutes

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Roll legs and back for 5 min then: 3 Rounds Run 200m 5 Box Jumps 10 Kettle

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Row 750 Dislocates/roll t-spine/shoulders 2x 5 single arm Kb Swing L/R 5 single arm KB clean L/R

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Jump n Rope Warm up Bandy Pulls Bully, Subway, Scap, Face, Bent row 2x 10m Bear Crawl

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Row 500/Roll legs & Back Down Dog/Spider man/Pigeon 5 Ninja Roll ups 8 empty bar thrusters 12

CrossFit PTC – WOD Warm-up Warm-up (No Measure) 5 minutes on a lacrosse ball – shoulders Run 200 Agility Ladder Drills 2x 5 push ups

CrossFit PTC – WOD Group Workout The Game 14.2 (May) (Time) 30-20-10 Row (Calories) Sit up Wall Ball20/14 scale 16/10