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CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 200 Agility ladder drills Dislocates Down Dog/Spider man/Pigeon 5 Ninja Roll ups 8 empty bar thrusters

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 400 Couch Stretch/Scorpion 3 rounds of Cindi 5 Pull ups 10 Push ups 15 squats Work

CrossFit PTC – WOD Metcon Metcon (Time) Partner WOD: Teams of 2: 100 Sledgehammer Strikes 50 MB Partner Situps 100 KBS (53,35) 50 MB Partner

CrossFit PTC – Barbell Club Metcon Metcon (Time) Partner WOD: Teams of 2: 100 Sledgehammer Strikes 50 MB Partner Situps 100 KBS (53,35) 50 MB

CrossFit PTC – WOD (No Measure) Roll legs and back for 5 min then: 3 Rounds Run 200m 5 Box Jumps 10 Goblet Squats Back

CrossFit PTC – WOD (No Measure) Row 500 2x 5 single arm Kb Swing L/R 5 single arm KB clean L/R 5 single arm Kb

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

CrossFit PTC – WOD (No Measure) Run 200 Agility ladder drills Dislocates Down Dog/Spider man/Pigeon 5 Ninja Roll ups 8 empty bar thrusters Burgener +

CrossFit PTC – WOD (No Measure) Run 400 Couch Stretch/Scorpion 3 rounds of Cindi 5 Pull ups 10 Push ups 15 squats Then Burgener Snatch

CrossFit PTC – WOD (No Measure) Group Warmup Review Clean Thrusters Metcon (AMRAP – Rounds and Reps) Teams of 2: 20 Min AMRAP: 48 Jumping