CrossFit PTC – SHRED
Metcon (No Measure)
Warmup
1:00 each:
Cat cow
Frog to cobra
Lunge flow
Lunge flow (other leg)
Sitting windshield wipers
Toe touches
20 Burpees, start slow and build to fast
Workout
50-40-30-20-10 (30 min cap)
Wall ball
Plate G2OH
Then…
5 rounds
8 Single arm DB thruster(ea/s start with offhand)
8 DB snatch (ea/s start with offhand)
50-100 jump rope
10->1
Bicycles
Flutter kicks
Sit ups
