CrossFit PTC – SHRED
Warm-up
Warm-up (No Measure)
Run 400m
5 Squat Buy In – Agility Ladder
Partner Arms Behind back & pigeon on back
Metcon
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP:
5 Pull Ups
10 MedBall Cleans 20/14
20m OH Walking Lunge (45/35)
Cash Out:
30 sec hold -aletrnating x 4 each
dead bugs
plank
