CrossFit PTC – SHRED
Warm-up
Warm-up (No Measure)
800m run
Bandy Pulls
Bully, Subway, Scap, Face, Bent row
2x
10m Bear Crawl fwd
10m Bear Crawl bkwd
5 push ups + 5 clapping push ups
30 sec ring support hold
Metcon
Metcon (4 Rounds for reps)
4 rounds for Reps
Tabata
Row
Rest 1 min
Prisoner Lunges w/ dumbbells 15/25#
Rest 1 min
Sit up
Rest 1 min
Flutter Kicks (Short kicks R + L = 1)
count each leg on lunges
