SHRED Dec 7, 2016

CrossFit PTC – SHRED

Warm-up

Warm-up (No Measure)

Run 200 m

Dynamic

Arm Circles

Runners Complex (Samson, Groiner, Hamstring, Pigeon)

Metcon

WBBC Baseline (Time)

400m Run

40 squats

30 sit ups

20 push ups

10 burpees
Rest 2 minutes and repeat

Record time for 1st round