Friday Shred

CrossFit PTC – SHRED

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Metcon (No Measure)

Warmup

Repeat for 10 minutes:

5 KB Swing + 5 goblet squat

10 DB shoulder press (light)

5 Ring rows with 10 sec scap squeeze

10 Squats

20 Jumping jacks

Workout 1 –

400m sled drag (HEAVY)

5rounds

10 HEAVY goblet squats

10 Single arm strict press ea/s

5+5 to 30 step ups

2 B-stance deadlift ea/s