CrossFit PTC – SHRED
Metcon (No Measure)
Warmup
About 10 Minutes:
200m jog
10 Scap push ups
10 Scap pull ups
10 goblet squat
5 Rounds
50 Jump ropes
20 dumbbell push press (light weight)
15 Plate ground to overhead
10 KB Deadlifts
then..
30-25-20-15-10-5
KB swing
Front rack KB box step up