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CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 400m down dog/spiderman/pigeon 2x 5 ninja roll ups 8 db thrusters 12 good mornings Metcon Metcon

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Jump n rope warm up Bandy shoulders/Dislocates 1x 2 wall climbs Ring support 45s 10 pull ups

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Agility Ladder Drills 30 Partner Wall Balls Dislocates & Halos Partner Pigeon & Squats Metcon Metcon (Time)

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Row 2 min Roll legs/hammy stretch (2 min) Banded Monster walks (2 min) 2x then 5 dumb

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Med Ball Throwing Drills:! -10 Chest passes! -10 Side passes! -10 Overhead passes! Samson Arm Circles Metcon

CrossFit PTC – WOD Warm-up Warm-up (No Measure) 150 Singles, 40 DUs, 1 Triple Under Bandy shoulders 2x 10 Kettle bell swings 10m bear crawl

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Row 300m Couch/Pigeon/calves/ball for shoulders Metcon Shred Double Trouble (Time) For Time: ROW 2K 200 Double Unders

CrossFit PTC – WOD Run 400 – Animal Farm (No Measure) Run 400m Animal Farm 2x 10m Inchworm 10m Spiderman 10m Crab Crawl 10m Bear

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) JUMP N Rope Warm Up Down Dog, groiner, spiderman Metcon Metcon (Time) With a partner for time

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Roll 5 min Run 400m Banded Monster Walk (complex) 5 sqts, 10 steps F/B, 5 steps sideways,