Shred Thursday March 8, 2018

CrossFit PTC – SHRED

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Warm-up (No Measure)

Run 200m

Dynamic Warm Up

Runners Complex (Samson, Groiner, Hamstring, Pigeon)

Arm Circles

Metcon (Time)

Two x WBBC BASELINE

Run WBBC Baseline record score

Rest 3 Min

Run WBBC Baseline again

Record total time here…including the 3 min rest

WBBC Baseline (Time)

400m Run

40 squats

30 sit ups

20 push ups

10 burpees

Metcon (Time)

Max Effort (time) plank hold
Cash out: Record Max effort plank hold