CrossFit PTC – SHRED
Metcon (No Measure)
Warmup
:30 Cat cow
:30 Downward dog calf stretch
:30 Samson lunge
:30 arm circles forwards
:30 arm circles backwards
:30 swimming arm circles
:30 Jumping jacks
x2
Workout #1
20-15-10 (10min cap)
Burpee over box
Jumping pull up
Workout#2
3 rounds
:45 on / :15 off
Row
Hang clean
Push press
Jump rope
Mountain climbers
Workout #3
Max RPM on bike
Max Cal/hr on row
