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CrossFit PTC – WOD Metcon (AMRAP – Rounds and Reps) CF Baseball – AMRAP 20 min Team of 4 or 5 – “Bases” are set

CrossFit PTC – WOD (No Measure) Run 400 Bands: 15 Scap pulls, 15 face pulls, 15 bent rows Subway and banded bully 2x 5 Dips

CrossFit PTC – WOD (No Measure) Row 500 Banded Hamstring stretch Banded Walks (Side, Forward, back) 10 steps each way 2x 8 Good mornings (second

CrossFit PTC – WOD (No Measure) Jump n rope warm up (3 min) Lax ball shoulder mob/ PVC Dislocates 2x 8 Overhead squats against wall

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

CrossFit PTC – WOD Warm-up (No Measure) Run 200m Agility Ladder x3 Down Dog/pigeon/spiderman 2x 5 Ninja Roll ups 8 Empty Bar Thrusters 8 Reverse

CrossFit PTC – WOD (No Measure) Hamstring stretch, pigeon pose, couch stretch 2x – with emtpy bar 5 deadlift 5 front squats 5 push press

CrossFit PTC – WOD (No Measure) Row 500 Banded Hamstring stretch Banded Walks (Side, Forward, back) 10 steps each way 2x 10 Good mornings (second

CrossFit PTC – WOD (No Measure) Row 500 Down Dog/pigeon/spiderman 2x 5 Ninja Roll ups 10 Empty Bar Thrusters 10 Reverse HypersEMOM- 12 min HSPU-

CrossFit PTC – WOD (No Measure) 200m Run Banded- Scap pull, face pull, bent row Banded – Bully stretch, Pec stretch Then: with a med