SHRED July 11, 2017

CrossFit PTC – SHRED

Warm-up

Run 400m then Agile 8 (No Measure)

Run 400m

Agile 8

Foam Roll — IT, Piraformis, Teardrop adductors

V-Sit rollover

Firehydrant (arms/back straight)

Groiner (10x each side)

Frog Jumps (10x)

1st Baseman (x2 each side) or Sampson

Metcon

Metcon (5 Rounds for reps)

5 RFT

In 2 minutes

Run 200 m

wall balls (20/14)

Rest 2 minutes
SCORE Total WB Reps

CASH OUT 50 Partner Leg Throws