CrossFit PTC – SHRED
Metcon (No Measure)
5 sets of 10 hip thrusts (back on bench or mat) – work up to a heavy set of 10
Metcon (Time)
2 rounds of: (After round 1 row 500m, after round 2 bike 20 calories)
50m lunge
20 push press wall balls
50m lunge
20 push press wall balls
50m lunge
20 medball sit ups
500m row
**For lunges, lunge down and back twice.
***Scale lunges back to 25m if needed.
*** If unable to safely perform lunges, scale to 40 air squats each set.
