CrossFit PTC – SHRED

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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