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SHRED Feb 21, 2018

CrossFit PTC – SHRED

Warm-up

Warm-up (No Measure)

Run 400m

roll/lacrosse ball

10 pull ups

15 GHD Situps

Metcon

Metcon (5 Rounds for reps)

Teams of 2:

2 min each station/1 min change

A: Sled Push 40m (20 ea way) 45/25

B: Team Tire Flip and Box Jump

C: Alternating Slam Balls 45/25 (15 sec each)

D: Med Ball Sit up (20/10)

E: 100m farmers sprint

(50m each way 45/25)
Count:

A: Each round trip

B: Each flip and jump

C: Each rope climb

D: Each sit up

E: Each trip (ie round trip = 2)

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