CrossFit PTC – SHRED
Warm-up
Warm-up (No Measure)
Run 200
Roll Shoulders/Back/Legs
Banded Shoulder Stretches
1X
10 KBS
Bear Crawl 10m
10 Wall Balls
Reverse Bear Crawl
Metcon
Game Changer Challenge 16.1 (AMRAP – Reps)
AMRAP 10
Run 200m
7 Thrusters (75/45)
14 Sit ups
*scaled m= 45#, w=2 x 10# dumbbell
Run = 2 reps
23 reps/round
FGB SHRED STYLE (AMRAP – Reps)
FGB Shred Style
3x
Wall Balls (20/14)
KB Deadlift (70/55)
Box Jumps (24/20)
DB Push Press (35/25)
DU’s
Rest