SHRED July 12, 2017

CrossFit PTC – SHRED

Warm-up

Warm-up (No Measure)

Run 200 m

Dynamic

Arm Circles

Runners Complex (Samson, Groiner, Hamstring, Pigeon)

Metcon

WBBC Baseline (Time)

400m Run

40 squats

30 sit ups

20 push ups

10 burpees
Score 1st time

Cash Out Max plank hold