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CrossFit PTC – WOD Warm-up Group Warmup – Obstacle Course Metcon (AMRAP – Reps) Teams of 2: 3 Minute Stations of: Barbell Farmers Carry (75/45)

CrossFit PTC – WOD 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 – 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) 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) Run 200m Dynamic Warm upEMOM: A- 8 Toes to Bar B- 3 Hand Stand Push Up Metcon

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 (No Measure) Run 800/Row 1000/Jump Rope 5 min Your Choice – 5 min max Group Warm-up 2x 10 Kettle Bell Swings

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 500 Bandy Pulls Bully, Subway, Scap, Face, Bent row 2x 5 single arm Kb Swing L/R

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Row 750 Spiderman/Pigeon/Couch Teach Group Medball Clean Teach Group Hollow RockEMOM – 12 min 1. 2 Rope