CrossFit PTC – SHRED
Metcon (No Measure)
Warmup
4 Rounds
P1
Face down on bench
10 A’s
10 Sec A scap squeeze
10 T’s
10 Sec T scap squeeze
10 Y’s
10 sec scap squeeze
P2
Row
Workout #1
10 Rounds
15/10 cal or 200m run
10 Squats
5 Ball Slams
3 Burpee over ball
DB Snatch (L+R) Increase weight every round
Workout #2
Repeat til end of class:
15/10 cal or 200m run
10 Wall balls
5 Push ups +1 every round