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CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 400m roll legs & shoulders/lax ball Metcon Metcon (Time) Run 200m 40 Wall Balls (20/14) 21

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 400 Roll back, hips, legs + pigeon pose and wrist stretch 1X 10m Forward Banded Walks

CrossFit PTC – WOD Metcon (AMRAP – Rounds and Reps) “Two to Tango” Teams of 2 AMRAP 10 5 Deadlift (185/135) 5 Athletic Burpees Rest

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Jump N Rope Warm Up (1x thru) Groiner/Down dog/pigeon pose Animal Farm Metcon Metcon (AMRAP – Reps)

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Row 500m 2X 10m Forward Banded Walks + 5 Squats 10m Reverse Banded Walks + 5 Squats

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Row 500m banded scap pulls/face pulls 10 Dislocates/10 pipe rolls each direction 5 Ninja roll ups 10

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Roll upper back/lats/hips Banded Shoulders Coaches Choice 2x Run 200 8 Empty Bar Front Squats 8 Empty

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Jump n rope 6x Turkish Get up and Waiters Walk 10m + 3 OHD sqt 10 Push

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 200m Dynamic Warm Up Metcon Loredo (Time) 6 Rounds for time of: 24 Squats 24 Push-ups

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Tabata Jump Rope (DU’s if you have them) lacrosse ball for shoulders, legs with roller Metcon Metcon