CrossFit PTC – SHRED
Warm-up
Warm-up (No Measure)
Run 400m
5 Squat Buy In – Agility Ladder
Partner Arms Behind back & pigeon on back
Weightlifting
Metcon (AMRAP – Reps)
EMOM 15
A: Row 30s – calories
B: Side plank 30s
C: Bike 30s – calories
D: Side plank 30s
E: DB Thruster 30s
Score row calories + bike calories + thrusters
Metcon
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP:
5 Pull Ups
10 MedBall Cleans 20/14
20m OH Walking Lunge (45/25)